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  6. Yardlong beans vs. Beans

Yardlong beans vs. Beans — In-Depth Nutrition Comparison

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How are yardlong beans and beans different?

  • Yardlong beans is higher in vitamin C, iron, vitamin A, and folate; however, beans are richer in copper, zinc, vitamin B6, phosphorus, selenium, and vitamin B1.
  • Daily need coverage for copper for beans is 18% higher.
  • Yardlong beans contains 5 times more vitamin C than beans. While yardlong beans contains 16.2mg of vitamin C, beans contain only 3.1mg.
  • Beans have a lower glycemic index (33) than yardlong beans (86).

Yardlong bean, cooked, boiled, drained, without salt and Beans, baked, canned, no salt added are the varieties used in this article.

Infographic

Yardlong beans vs Beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Beans
Beans
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 15% 26% 11% 69% 38% 45% 0.13% 0% 25%
Contains more MagnesiumMagnesium +31.3%
Contains more IronIron +237.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +13.6%
Contains more CopperCopper +338.3%
Contains more ZincZinc +288.9%
Contains more PhosphorusPhosphorus +82.5%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +200%
~equal in Potassium ~296mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
Beans
Beans
4
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 10% 1.7% 3% 0% 38% 14% 8.1% 0% 30% 0% 2% 18%
Contains more Vitamin CVitamin C +422.6%
Contains more Vitamin AVitamin A +360%
Contains more Vitamin B2Vitamin B2 +65%
Contains more Vitamin B3Vitamin B3 +46.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +87.5%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B6Vitamin B6 +441.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Beans DV% diff.
Fiber 5.5g 22%
Copper 0.047mg 0.206mg 18%
Vitamin C 16.2mg 3.1mg 15%
Iron 0.98mg 0.29mg 9%
Zinc 0.36mg 1.4mg 9%
Manganese 0.201mg 9%
Vitamin B6 0.024mg 0.13mg 8%
Phosphorus 57mg 104mg 7%
Choline 30.8mg 6%
Protein 2.53g 4.8g 5%
Selenium 1.5µg 4.5µg 5%
Vitamin B1 0.085mg 0.15mg 5%
Folate 45µg 24µg 5%
Carbs 9.18g 20.49g 4%
Calories 47kcal 105kcal 3%
Vitamin B2 0.099mg 0.06mg 3%
Magnesium 42mg 32mg 2%
Vitamin A 23µg 5µg 2%
Calcium 44mg 50mg 1%
Vitamin E 0.15mg 1%
Vitamin B3 0.63mg 0.43mg 1%
Vitamin B5 0.051mg 1%
Vitamin K 0.8µg 1%
Polyunsaturated fat 0.042g 0.172g 1%
Fats 0.1g 0.4g 0%
Net carbs 9.18g 14.99g N/A
Potassium 290mg 296mg 0%
Sugar 7.78g N/A
Sodium 4mg 1mg 0%
Saturated fat 0.026g 0.103g 0%
Monounsaturated fat 0.009g 0.035g 0%
Tryptophan 0.029mg 0%
Threonine 0.094mg 0%
Isoleucine 0.135mg 0%
Leucine 0.18mg 0%
Lysine 0.166mg 0%
Methionine 0.036mg 0%
Phenylalanine 0.139mg 0%
Valine 0.146mg 0%
Histidine 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Beans
Beans
4
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more WaterWater +20.5%
Contains more ProteinProtein +89.7%
Contains more FatsFats +300%
Contains more CarbsCarbs +123.2%
Contains more OtherOther +137.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Beans
Beans
2
33% 11% 55%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.172 g
Contains less Sat. FatSaturated fat -74.8%
Contains more Mono. FatMonounsaturated fat +288.9%
Contains more Poly. FatPolyunsaturated fat +309.5%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168128/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.