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  6. Yardlong bean (Asparagus bean) raw vs. Refried beans

Yardlong bean (Asparagus bean) raw vs. Refried beans — In-Depth Nutrition Comparison

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Important differences between yardlong bean (Asparagus bean) raw and refried beans

  • Yardlong bean (Asparagus bean) raw has more vitamin A, vitamin C, and folate; however, refried beans have more iron, copper, selenium, and vitamin B6.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin A is 17% more.
  • Yardlong bean (Asparagus bean) raw has 6 times more folate than refried beans. Yardlong bean (Asparagus bean) raw has 62µg of folate, while refried beans have 11µg.
  • Yardlong bean (Asparagus bean) raw is lower in sodium.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than refried beans.

The food varieties used in the comparison are Yardlong bean, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Yardlong bean (Asparagus bean) raw vs Refried beans infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +25.7%
Contains more CalciumCalcium +72.4%
Contains less SodiumSodium -98.9%
Contains more PotassiumPotassium +32.9%
Contains more IronIron +206.4%
Contains more CopperCopper +168.8%
Contains more ZincZinc +56.8%
Contains more PhosphorusPhosphorus +55.9%
Contains more ManganeseManganese +41%
Contains more SeleniumSelenium +286.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin CVitamin C +213.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +40.8%
Contains more Vitamin B2Vitamin B2 +39.2%
Contains more Vitamin B3Vitamin B3 +11.7%
Contains more FolateFolate +463.6%
Contains more Vitamin B5Vitamin B5 +243.6%
Contains more Vitamin B6Vitamin B6 +329.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Refried beans DV% diff.
Histidine 0.09mg 153mg 22%
Sodium 4mg 370mg 16%
Fiber 3.7g 15%
Vitamin C 18.8mg 6mg 14%
Folate 62µg 11µg 13%
Iron 0.47mg 1.44mg 12%
Copper 0.048mg 0.129mg 9%
Selenium 1.5µg 5.8µg 8%
Vitamin B6 0.024mg 0.103mg 6%
Vitamin A 43µg 0µg 5%
Phosphorus 59mg 92mg 5%
Protein 2.8g 4.98g 4%
Manganese 0.205mg 0.289mg 4%
Choline 21.2mg 4%
Starch 7.43g 3%
Vitamin B1 0.107mg 0.076mg 3%
Vitamin B5 0.055mg 0.189mg 3%
Vitamin K 2.1µg 2%
Vitamin B2 0.11mg 0.079mg 2%
Saturated fat 0.105g 0.631g 2%
Calories 47kcal 90kcal 2%
Polyunsaturated fat 0.169g 0.543g 2%
Zinc 0.37mg 0.58mg 2%
Potassium 240mg 319mg 2%
Calcium 50mg 29mg 2%
Magnesium 44mg 35mg 2%
Carbs 8.35g 13.55g 2%
Fats 0.4g 2.01g 2%
Vitamin E 0.09mg 1%
Monounsaturated fat 0.036g 0.601g 1%
Net carbs 8.35g 9.85g N/A
Sugar 0.54g N/A
Vitamin B3 0.41mg 0.367mg 0%
Trans fat 0g 0.016g N/A
Tryptophan 0.032mg 0.065mg 0%
Threonine 0.104mg 0.231mg 0%
Isoleucine 0.15mg 0.242mg 0%
Leucine 0.2mg 0.438mg 0%
Lysine 0.184mg 0.377mg 0%
Methionine 0.04mg 0.083mg 0%
Phenylalanine 0.154mg 0.297mg 0%
Valine 0.162mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more WaterWater +13%
Contains more ProteinProtein +77.9%
Contains more FatsFats +402.5%
Contains more CarbsCarbs +62.3%
Contains more OtherOther +185%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains less Sat. FatSaturated fat -83.4%
Contains more Mono. FatMonounsaturated fat +1569.4%
Contains more Poly. FatPolyunsaturated fat +221.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.