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  6. Yardlong beans vs. Navy beans

Yardlong beans vs. Navy beans — In-Depth Nutrition Comparison

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How are yardlong beans and navy beans different?

  • Yardlong beans is richer in vitamin C and vitamin A, while navy beans are higher in folate, copper, iron, manganese, vitamin B1, phosphorus, vitamin B6, and zinc.
  • Navy beans cover your daily need for folate, 24% more than yardlong beans.
  • Yardlong beans has a higher glycemic index (86) than navy beans (39).

Yardlong bean, cooked, boiled, drained, without salt and Beans, navy, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Yardlong beans vs Navy 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 38% 21% 34% 89% 70% 28% 62% 0% 69% 16%
Contains more MagnesiumMagnesium +26.2%
Contains more CalciumCalcium +56.8%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +140.8%
Contains more CopperCopper +346.8%
Contains more ZincZinc +186.1%
Contains more PhosphorusPhosphorus +152.6%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +162.2%
Contains more SeleniumSelenium +93.3%

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.
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 3% 0% 0.2% 0% 59% 15% 12% 16% 32% 0% 1.5% 105% 24%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B1Vitamin B1 +178.8%
Contains more Vitamin B5Vitamin B5 +421.6%
Contains more Vitamin B6Vitamin B6 +475%
Contains more FolateFolate +211.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.649mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Navy beans DV% diff.
Fiber 10.5g 42%
Folate 45µg 140µg 24%
Copper 0.047mg 0.21mg 18%
Vitamin C 16.2mg 0.9mg 17%
Iron 0.98mg 2.36mg 17%
Manganese 0.201mg 0.527mg 14%
Vitamin B1 0.085mg 0.237mg 13%
Phosphorus 57mg 144mg 12%
Protein 2.53g 8.23g 11%
Vitamin B6 0.024mg 0.138mg 9%
Choline 44.7mg 8%
Starch 15.4g 6%
Carbs 9.18g 26.05g 6%
Zinc 0.36mg 1.03mg 6%
Calories 47kcal 140kcal 5%
Vitamin B5 0.051mg 0.266mg 4%
Vitamin A 23µg 0µg 3%
Polyunsaturated fat 0.042g 0.49g 3%
Potassium 290mg 389mg 3%
Selenium 1.5µg 2.9µg 3%
Calcium 44mg 69mg 3%
Vitamin B2 0.099mg 0.066mg 3%
Magnesium 42mg 53mg 3%
Fats 0.1g 0.62g 1%
Vitamin K 0.6µg 1%
Net carbs 9.18g 15.55g N/A
Sugar 0.37g N/A
Sodium 4mg 0mg 0%
Vitamin E 0.01mg 0%
Vitamin B3 0.63mg 0.649mg 0%
Saturated fat 0.026g 0.098g 0%
Monounsaturated fat 0.009g 0.142g 0%
Tryptophan 0.029mg 0.1mg 0%
Threonine 0.094mg 0.289mg 0%
Isoleucine 0.135mg 0.387mg 0%
Leucine 0.18mg 0.7mg 0%
Lysine 0.166mg 0.52mg 0%
Methionine 0.036mg 0.111mg 0%
Phenylalanine 0.139mg 0.471mg 0%
Valine 0.146mg 0.504mg 0%
Histidine 0.082mg 0.206mg 0%
Omega-3 - ALA 0.177g N/A

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% 26% 64%
Protein: 8.23 g
Fats: 0.62 g
Carbs: 26.05 g
Water: 63.81 g
Other: 1.29 g
Contains more WaterWater +37.1%
Contains more ProteinProtein +225.3%
Contains more FatsFats +520%
Contains more CarbsCarbs +183.8%
Contains more OtherOther +79.2%

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
13% 19% 67%
Saturated fat: Sat. Fat 0.098 g
Monounsaturated fat: Mono. Fat 0.142 g
Polyunsaturated fat: Poly. Fat 0.49 g
Contains less Sat. FatSaturated fat -73.5%
Contains more Mono. FatMonounsaturated fat +1477.8%
Contains more Poly. FatPolyunsaturated fat +1066.7%

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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. Navy beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173746/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.