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  6. Yardlong bean (Asparagus bean) raw vs. Soybean raw

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

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What are the differences between yardlong bean (Asparagus bean) raw and soybean raw?

  • The amount of iron, copper, manganese, phosphorus, folate, vitamin B1, vitamin B2, magnesium, potassium, and zinc in soybean raw is higher than in yardlong bean (Asparagus bean) raw.
  • Soybean raw's daily need coverage for iron is 190% more.
  • Soybean raw has a lower glycemic index (14) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Soybeans, mature seeds, raw types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Soybean raw infographic
Infographic link

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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more MagnesiumMagnesium +536.4%
Contains more CalciumCalcium +454%
Contains more PotassiumPotassium +648.8%
Contains more IronIron +3240.4%
Contains more CopperCopper +3354.2%
Contains more ZincZinc +1221.6%
Contains more PhosphorusPhosphorus +1093.2%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +1127.8%
Contains more SeleniumSelenium +1086.7%

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% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +213.3%
Contains more Vitamin AVitamin A +4200%
Contains more Vitamin B1Vitamin B1 +716.8%
Contains more Vitamin B2Vitamin B2 +690.9%
Contains more Vitamin B3Vitamin B3 +295.9%
Contains more Vitamin B5Vitamin B5 +1341.8%
Contains more Vitamin B6Vitamin B6 +1470.8%
Contains more FolateFolate +504.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Soybean raw DV% diff.
Iron 0.47mg 15.7mg 190%
Copper 0.048mg 1.658mg 179%
Manganese 0.205mg 2.517mg 101%
Phosphorus 59mg 704mg 92%
Folate 62µg 375µg 78%
Polyunsaturated fat 0.169g 11.255g 74%
Protein 2.8g 36.49g 67%
Vitamin B1 0.107mg 0.874mg 64%
Vitamin B2 0.11mg 0.87mg 58%
Magnesium 44mg 280mg 56%
Potassium 240mg 1797mg 46%
Zinc 0.37mg 4.89mg 41%
Vitamin K 47µg 39%
Fiber 9.3g 37%
Selenium 1.5µg 17.8µg 30%
Fats 0.4g 19.94g 30%
Vitamin B6 0.024mg 0.377mg 27%
Calcium 50mg 277mg 23%
Choline 115.9mg 21%
Calories 47kcal 446kcal 20%
Vitamin B5 0.055mg 0.793mg 15%
Vitamin C 18.8mg 6mg 14%
Saturated fat 0.105g 2.884g 13%
Monounsaturated fat 0.036g 4.404g 11%
Vitamin B3 0.41mg 1.623mg 8%
Carbs 8.35g 30.16g 7%
Vitamin E 0.85mg 6%
Vitamin A 43µg 1µg 5%
Net carbs 8.35g 20.86g N/A
Sugar 7.33g N/A
Sodium 4mg 2mg 0%
Tryptophan 0.032mg 0.591mg 0%
Threonine 0.104mg 1.766mg 0%
Isoleucine 0.15mg 1.971mg 0%
Leucine 0.2mg 3.309mg 0%
Lysine 0.184mg 2.706mg 0%
Methionine 0.04mg 0.547mg 0%
Phenylalanine 0.154mg 2.122mg 0%
Valine 0.162mg 2.029mg 0%
Histidine 0.09mg 1.097mg 0%

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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +928.7%
Contains more ProteinProtein +1203.2%
Contains more FatsFats +4885%
Contains more CarbsCarbs +261.2%
Contains more OtherOther +711.7%

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
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -96.4%
Contains more Mono. FatMonounsaturated fat +12133.3%
Contains more Poly. FatPolyunsaturated fat +6559.8%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.