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  6. Yardlong beans vs. Adzuki bean

Yardlong beans vs. Adzuki bean — In-Depth Nutrition Comparison

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Important differences between yardlong beans and adzuki bean

  • Yardlong beans has more vitamin C and vitamin A; however, adzuki bean is richer in copper, folate, manganese, phosphorus, zinc, iron, vitamin B5, and potassium.
  • Adzuki bean's daily need coverage for copper is 28% more.
  • Yardlong beans has a higher glycemic index. The glycemic index of yardlong beans is 86, while the glycemic index of adzuki bean is 29.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Beans, adzuki, mature seeds, cooked, boiled, without salt.

Infographic

Yardlong beans vs Adzuki bean 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 8.4% 47% 75% 99% 48% 72% 1% 75% 6.5%
Contains more CalciumCalcium +57.1%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +25%
Contains more MagnesiumMagnesium +23.8%
Contains more PotassiumPotassium +83.4%
Contains more IronIron +104.1%
Contains more CopperCopper +534%
Contains more ZincZinc +391.7%
Contains more PhosphorusPhosphorus +194.7%
Contains more ManganeseManganese +185.1%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 0% 0% 0% 0% 29% 15% 13% 26% 22% 0% 0% 91% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +54.7%
Contains more Vitamin B1Vitamin B1 +35.3%
Contains more Vitamin B3Vitamin B3 +13.8%
Contains more Vitamin B5Vitamin B5 +743.1%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +168.9%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong beans Adzuki bean DV% diff.
Fiber 7.3g 29%
Copper 0.047mg 0.298mg 28%
Folate 45µg 121µg 19%
Vitamin C 16.2mg 0mg 18%
Manganese 0.201mg 0.573mg 16%
Phosphorus 57mg 168mg 16%
Iron 0.98mg 2mg 13%
Zinc 0.36mg 1.77mg 13%
Protein 2.53g 7.52g 10%
Vitamin B5 0.051mg 0.43mg 8%
Potassium 290mg 532mg 7%
Vitamin B6 0.024mg 0.096mg 6%
Carbs 9.18g 24.77g 5%
Calories 47kcal 128kcal 4%
Vitamin B2 0.099mg 0.064mg 3%
Vitamin B1 0.085mg 0.115mg 3%
Vitamin A 23µg 0µg 3%
Calcium 44mg 28mg 2%
Magnesium 42mg 52mg 2%
Selenium 1.5µg 1.2µg 1%
Vitamin B3 0.63mg 0.717mg 1%
Fats 0.1g 0.1g 0%
Net carbs 9.18g 17.47g N/A
Sodium 4mg 8mg 0%
Saturated fat 0.026g 0.036g 0%
Monounsaturated fat 0.009g 0.009g 0%
Polyunsaturated fat 0.042g 0.021g 0%
Tryptophan 0.029mg 0.072mg 0%
Threonine 0.094mg 0.255mg 0%
Isoleucine 0.135mg 0.3mg 0%
Leucine 0.18mg 0.632mg 0%
Lysine 0.166mg 0.567mg 0%
Methionine 0.036mg 0.079mg 0%
Phenylalanine 0.139mg 0.398mg 0%
Valine 0.146mg 0.387mg 0%
Histidine 0.082mg 0.198mg 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
8% 25% 66%
Protein: 7.52 g
Fats: 0.1 g
Carbs: 24.77 g
Water: 66.29 g
Other: 1.32 g
Contains more WaterWater +32%
Contains more ProteinProtein +197.2%
Contains more CarbsCarbs +169.8%
Contains more OtherOther +83.3%
~equal in Fats ~0.1g

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
55% 14% 32%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.021 g
Contains less Sat. FatSaturated fat -27.8%
Contains more Poly. FatPolyunsaturated fat +100%
~equal in Monounsaturated fat ~0.009g

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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. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173728/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.