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

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What are the differences between Yardlong bean (Asparagus bean) and Kidney beans raw?

  • Kidney beans raw is richer than Yardlong bean (Asparagus bean) in Copper, Iron, Folate, Phosphorus, Vitamin B1, Manganese, Potassium, Vitamin B6, Magnesium, and Zinc.
  • Kidney beans raw's daily need coverage for Copper is 101% more.

We used Yardlong bean, cooked, boiled, drained, without salt and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Yardlong bean (Asparagus bean) vs Kidney beans 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.
Contains less Sodium -83.3%
Contains more Calcium +225%
Contains more Iron +736.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +614%
Contains more Potassium +384.8%
Contains more Zinc +675%
Contains more Copper +1938.3%
Contains more Manganese +408%
Contains more Selenium +113.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Contains less Sodium -83.3%
Contains more Calcium +225%
Contains more Iron +736.7%
Contains more Magnesium +233.3%
Contains more Phosphorus +614%
Contains more Potassium +384.8%
Contains more Zinc +675%
Contains more Copper +1938.3%
Contains more Manganese +408%
Contains more Selenium +113.3%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +260%
Contains more Vitamin B1 +522.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +227%
Contains more Vitamin B5 +1429.4%
Contains more Vitamin B6 +1554.2%
Contains more Folate +775.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Contains more Vitamin A +∞%
Contains more Vitamin C +260%
Contains more Vitamin B1 +522.4%
Contains more Vitamin B2 +121.2%
Contains more Vitamin B3 +227%
Contains more Vitamin B5 +1429.4%
Contains more Vitamin B6 +1554.2%
Contains more Folate +775.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +644.4%
Contains more Protein +832%
Contains more Fats +730%
Contains more Carbs +553.7%
Contains more Other +431.9%
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Water +644.4%
Contains more Protein +832%
Contains more Fats +730%
Contains more Carbs +553.7%
Contains more Other +431.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +611.1%
Contains more Polyunsaturated fat +988.1%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains less Saturated Fat -78.3%
Contains more Monounsaturated Fat +611.1%
Contains more Polyunsaturated fat +988.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Kidney beans raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Kidney beans raw Opinion
Net carbs 9.18g 35.11g Kidney beans raw
Protein 2.53g 23.58g Kidney beans raw
Fats 0.1g 0.83g Kidney beans raw
Carbs 9.18g 60.01g Kidney beans raw
Calories 47kcal 333kcal Kidney beans raw
Sugar 2.23g Yardlong bean (Asparagus bean)
Fiber 24.9g Kidney beans raw
Calcium 44mg 143mg Kidney beans raw
Iron 0.98mg 8.2mg Kidney beans raw
Magnesium 42mg 140mg Kidney beans raw
Phosphorus 57mg 407mg Kidney beans raw
Potassium 290mg 1406mg Kidney beans raw
Sodium 4mg 24mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 2.79mg Kidney beans raw
Copper 0.047mg 0.958mg Kidney beans raw
Manganese 0.201mg 1.021mg Kidney beans raw
Selenium 1.5µg 3.2µg Kidney beans raw
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.22mg Kidney beans raw
Vitamin C 16.2mg 4.5mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.529mg Kidney beans raw
Vitamin B2 0.099mg 0.219mg Kidney beans raw
Vitamin B3 0.63mg 2.06mg Kidney beans raw
Vitamin B5 0.051mg 0.78mg Kidney beans raw
Vitamin B6 0.024mg 0.397mg Kidney beans raw
Folate 45µg 394µg Kidney beans raw
Vitamin K 19µg Kidney beans raw
Tryptophan 0.029mg 0.279mg Kidney beans raw
Threonine 0.094mg 0.992mg Kidney beans raw
Isoleucine 0.135mg 1.041mg Kidney beans raw
Leucine 0.18mg 1.882mg Kidney beans raw
Lysine 0.166mg 1.618mg Kidney beans raw
Methionine 0.036mg 0.355mg Kidney beans raw
Phenylalanine 0.139mg 1.275mg Kidney beans raw
Valine 0.146mg 1.233mg Kidney beans raw
Histidine 0.082mg 0.656mg Kidney beans raw
Saturated Fat 0.026g 0.12g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.064g Kidney beans raw
Polyunsaturated fat 0.042g 0.457g Kidney beans raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Kidney beans raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean)
60%
Kidney beans raw
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
130%
Kidney beans raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.23g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.094g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.2)
Which food is lower in glycemic index?
Kidney beans raw
Kidney beans raw is lower in glycemic index (difference - 64)
Which food is richer in minerals?
Kidney beans raw
Kidney beans raw is relatively richer in minerals
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.