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  6. Yardlong beans vs. Green bean

Green beans vs. Yardlong beans — Nutrition Comparison and Health Impact

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on April 19, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Yardlong beans
vs
Green bean

Summary

Green beans have more choline, manganese, and vitamins A, B5, B6, and K. They provide more fats and dietary fiber, whereas yardlong beans are high in protein, net carbs, and calories. Yardlong beans provide more magnesium, potassium, phosphorus, selenium, folate, and vitamins C, B, B2, and B3. Green beans have less sodium and low GI, whereas yardlong beans have fewer oxalates.

Table of contents

  1. Introduction
    1. Nutrition
      1. Macronutrients and Calories
        1. Calories
          1. Protein
            1. Fats
              1. Carbohydrates
                1. Cholesterol
                  1. Vitamins
                    1. Minerals
                      1. Oxalate
                        1. Glycemic Load
                          1. Glycemic Index
                            1. Acidity
                            2. Weight Loss & Diets
                              1. Health Impact
                                1. Cardiovascular Health
                                  1. Ocular System
                                    1. Nervous System
                                      1. Cancer
                                      2. Classification
                                        1. Appearance
                                          1. Taste and Use
                                            1. Sources

                                              Introduction

                                              Green beans (Phaseolus vulgaris) are native to Central and South America, specifically from Mexico and Peru. Yardlong beans (Vigna unguiculata subsp. sesquipedalis) are native to Southeast Asia, particularly China, Indonesia, and India. 

                                              Nutrition

                                              This part of the article will compare the nutritional information of green beans and yardlong beans.

                                              Macronutrients and Calories

                                              Green beans and yardlong beans consist mainly of water, yardlong beans being a little denser. Green beans contain 89% water, whereas yardlong beans contain 87% water. 

                                              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
                                              2% 8% 89%
                                              Protein: 1.89 g
                                              Fats: 0.28 g
                                              Carbs: 7.88 g
                                              Water: 89.22 g
                                              Other: 0.73 g
                                              Contains more ProteinProtein +33.9%
                                              Contains more CarbsCarbs +16.5%
                                              Contains more FatsFats +180%
                                              ~equal in Water ~89.22g
                                              ~equal in Other ~0.73g

                                              Calories

                                              Yardlong beans provide more calories per hundred grams than green beans. A hundred grams of yardlong beans provide 47 calories, whereas green beans have 35 calories. One serving of green beans (1 cup or 125g ) has 44 kcal, whereas one serving of yardlong beans (1 cup or 104g) provides 49 kcal.

                                              Protein

                                              Green beans and yardlong beans are not good sources of protein. A hundred grams of green beans have 1.89 grams of protein, whereas yardlong beans provide 2.53 grams. 

                                              Fats

                                              Green beans and yardlong beans contain less than 0.5g of fat. In a 100g serving, green beans and yardlong beans have 0.28g and 0.1g of fat, respectively. Green beans provide more monounsaturated fats and polyunsaturated fats, whereas yardlong beans provide less saturated fats.

                                              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
                                              29% 5% 66%
                                              Saturated Fat: Sat. Fat 0.064 g
                                              Monounsaturated Fat: Mono. Fat 0.011 g
                                              Polyunsaturated fat: Poly. Fat 0.145 g
                                              Contains less Sat. FatSaturated Fat -59.4%
                                              Contains more Mono. FatMonounsaturated Fat +22.2%
                                              Contains more Poly. FatPolyunsaturated fat +245.2%

                                              Carbohydrates

                                              Overall, yardlong beans have more carbs compared to green beans. In a 100g serving, green beans and yardlong beans have 7.88g and 9.18g of total carbs, respectively. A hundred grams of green beans provide 4.68g of net carbs, whereas yardlong beans provide 9.18g. Green beans also provide 3.2g of dietary fiber.

                                              Carbohydrate type comparison

                                              Carbohydrate type breakdown side-by-side comparison

                                              Cholesterol

                                              Green beans and yardlong beans do not contain cholesterol.

                                              Vitamins

                                              Green bean has over 1.4 times more vitamin A, 1.5 times more vitamin B5, and two times more vitamin B6, whereas yardlong bean has 1.7 times more vitamin C and 1.4 times more folate.

                                              Moreover, green beans contain more vitamin K and vitamin E, whereas yardlong beans provide more vitamins B1 (thiamin), B2 (riboflavin), and B3 (niacin). Both lack vitamin D.

                                              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% 27% 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 32% 38% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
                                              Contains more Vitamin CVitamin C +67%
                                              Contains more Vitamin B1Vitamin B1 +14.9%
                                              Contains more FolateFolate +36.4%
                                              Contains more Vitamin AVitamin A +40.7%
                                              Contains more Vitamin B5Vitamin B5 +45.1%
                                              Contains more Vitamin B6Vitamin B6 +133.3%
                                              ~equal in Vitamin D ~0µg
                                              ~equal in Vitamin B2 ~0.097mg
                                              ~equal in Vitamin B3 ~0.614mg
                                              ~equal in Vitamin B12 ~0µg

                                              Minerals

                                              Yardlong bean has over 2.3 times more magnesium, two times more potassium, over two times more phosphorus, and 7.5 times more selenium. On the other hand, green bean has more choline, manganese, and copper. Yardlong bean also has more iron and zinc, whereas green bean has less sodium. They have an equal amount of calcium. 

                                              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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
                                              Contains more MagnesiumMagnesium +133.3%
                                              Contains more PotassiumPotassium +98.6%
                                              Contains more IronIron +50.8%
                                              Contains more ZincZinc +44%
                                              Contains more PhosphorusPhosphorus +96.6%
                                              Contains more SeleniumSelenium +650%
                                              Contains more CopperCopper +21.3%
                                              Contains less SodiumSodium -75%
                                              Contains more ManganeseManganese +41.8%
                                              ~equal in Calcium ~44mg

                                              Oxalate

                                              Green beans provide over two times more oxalate. The oxalate content of green beans is 65 mg, whereas yaedlong beans have an oxalate level of 29 mg.

                                              Glycemic Load

                                              The glycemic load of green beans is 1, whereas yardlong beans have a glycemic load of 8. The GL of both falls in the low category.

                                              Glycemic Index

                                              The glycemic index of green beans is equal to 20. Yardlong beans have a glycemic index of 86. The GI of green beans falls in the low category, whereas yardlong beans fall in the high-GI food category.

                                              Acidity

                                              The potential renal acid load (PRAL) level indicates the food's capacity to degrade into bases or acids within the body. Green beans have a PRAL level of -2.1, whereas the PRAL value of yardlong beans is -4.4. Both are alkaline-forming.

                                              Weight Loss & Diets

                                              • Vegan/ Vegetarian: Green beans and yardlong beans are plant-based foods suitable for vegan and vegetarian diets.
                                              • Paleo: The paleo diet focuses on consuming natural, unprocessed foods while avoiding processed foods. Green beans and yardlong beans are not acceptable in the paleo diet. 
                                              • Keto: The keto diet emphasizes low-carb, high-fat, and moderate-protein foods. Green beans and yardlong beans are relatively low in carbohydrates compared to other beans and legumes, making them more suitable for a low-carb diet like keto but in moderation. 
                                              • DASH: The DASH diet focuses on increasing the intake of whole grains, fruits, vegetables, lean proteins, and low-fat dairy products while reducing cholesterol, saturated fats, and refined sugars. Green beans and yardlong beans are allowed in the DASH diet.
                                              • Mediterranean: The Mediterranean diet encourages the consumption of different plant-based foods, including legumes, grains, fruits, vegetables, and seeds, along with moderate amounts of fish, poultry, dairy, and red wine. Green beans and yardlong beans fit well in this diet.
                                              • Atkins: Green beans and yardlong beans are relatively low in carbohydrates compared to other beans and legumes, making them suitable for the Atkins diet.

                                              Health Impact

                                              Cardiovascular Health

                                              The review found that bean consumption, such as green and yardlong beans,  is significantly associated with a lower risk of CVD and coronary heart disease. However, the association between stroke is insignificant (1, 2). 

                                              Thanks to their high levels of beneficial nutrients, a diet rich in beans can boost health by lowering the risk of heart disease and obesity. 

                                              They may improve lipid profile, increase blood glucose and weight control, and reduce inflammation and oxidative stress (3).

                                              Ocular System

                                              Green beans have more vitamin A than yardlong beans. Vitamin A is crucial for vision as it enables your eye to produce pigments necessary for the retina. A deficiency in vitamin A hinders the production of these pigments, resulting in night blindness. Additionally, vitamin A is essential for nourishing other parts of the eye, such as the cornea, to maintain proper eye lubrication (4).

                                              Nervous System

                                              The findings indicate that bean phosphatidylserine (PS) can help prevent memory and learning impairment induced by. That suggests that Bean-PS could be a promising treatment for neurodegenerative conditions like Alzheimer's disease (5).

                                              Yardlong beans contain more folate, a crucial nutrient that acts as a coenzyme in various essential body processes, including DNA synthesis, methylation reactions, and cell division. It is absorbed in the intestines, circulated in the body, and modified to become a functional molecule. Adequate folate intake may lower the risk of chronic diseases like cognitive dysfunction, cardiovascular disease, and cancer. Maternal folate status is essential for preventing neural tube defects (NTDs) in offspring (6).

                                              Cancer

                                              The results showed that soybean, black bean, and green bean mixture (BN999) has the potential as a cancer prevention or treatment agent. It may reduce the growth of prostate adenocarcinoma cells and breast cancer cells without affecting normal cells and induce apoptosis (cell death) in cancer cells through multiple pathways, including receptor-, mitochondria-, and endoplasmic reticulum-mediated pathways. Furthermore, BN999 may inhibit the growth of colon cancer xenografts in mice without causing side effects (7).

                                              The presence of flavonoids, mainly in the yardlong beans, contributes to high antioxidant and anticancer activity. The bioactivity of phenolic compounds (PC), including catechins, can protect DNA and inhibit cancer cell proliferation. Catechins, for example, can affect capillary permeability and interact with the body as beneficial compounds or antinutrients (8). 

                                              Classification

                                              Green beans and yardlong beans are legumes but belong to different species and classifications within the legume family.

                                              Green beans (String beans or snap beans) belong to the common bean family, which includes kidney beans, pinto beans, and black beans. They are part of the legume family (Fabaceae) and are grown for their edible pods.

                                              Yardlong beans (Yard-long beans, asparagus beans, string beans, snake beans, or snake peas) are cowpeas and belong to the same species as black-eyed peas.  They are also part of the legume family (Fabaceae) but are classified as a subspecies of Vigna unguiculata, which includes various cowpea varieties.

                                              Appearance

                                              Green beans and yardlong beans, also known as long beans, are different types of beans with some distinct differences. Green beans are short, usually around 4-6 inches long, and green in color. Yardlong beans are much longer, ranging from 1 to 3 feet, and have a light green or purple color. 

                                              Yardlong beans have long and slender shapes, often slightly twisted, while green beans typically have a straight form, although some varieties may exhibit a slight curve.

                                              Taste and Use

                                              Green beans have a mildly sweet and slightly grassy flavor. They're often described as fresh and crisp, especially when cooked al dente. The taste is subtle and pairs well with different seasonings and ingredients.

                                              Yardlong beans have a more intense or nuttier flavor. They are slightly chewy even after cooking and have a more robust texture than green beans.

                                              Green beans are generally considered more tender than yardlong beans. When cooked, green beans have a crisp texture similar to snap peas, while yardlong beans are firmer and have a more chewy texture even after cooking. 

                                              Green beans and yardlong beans are versatile ingredients used in different recipes. Green beans are steamed, boiled, or sautéed and served as a simple side dish. You can add them to salads for a crunchy texture. Green beans and yardlong beans are a popular addition to stir-fry dishes. Yardlong beans can be sautéed with spices and seasonings for a side dish. You can add them to stews and soups for a nutritious boost.

                                              Sources

                                              1. https://www.sciencedirect.com/science/article/pii/S2161831322002290 
                                              2. https://pubmed.ncbi.nlm.nih.gov/36963901/ 
                                              3. https://www.sciencedirect.com/science/article/abs/pii/S2405457723000098 
                                              4. https://pubmed.ncbi.nlm.nih.gov/26840172/ 
                                              5. https://pubmed.ncbi.nlm.nih.gov/32664537/ 
                                              6. https://pubmed.ncbi.nlm.nih.gov/28603928/ 
                                              7. https://pubmed.ncbi.nlm.nih.gov/23027830/ 
                                              8. https://www.mdpi.com/1420-3049/25/17/3778
                                              Article author photo Sveta Badalyan
                                              Education: General Medicine at YSMU
                                              Last updated: April 19, 2024
                                              Medically reviewed by Elen Khachatrian

                                              Infographic

                                              Yardlong beans vs Green bean infographic
                                              Infographic link

                                              Comparison summary table

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

                                              All nutrients comparison - raw data values

                                              Nutrient Yardlong beans Green bean Opinion
                                              Calories 47kcal 35kcal Yardlong beans
                                              Protein 2.53g 1.89g Yardlong beans
                                              Fats 0.1g 0.28g Green bean
                                              Vitamin C 16.2mg 9.7mg Yardlong beans
                                              Net carbs 9.18g 4.68g Yardlong beans
                                              Carbs 9.18g 7.88g Yardlong beans
                                              Magnesium 42mg 18mg Yardlong beans
                                              Calcium 44mg 44mg
                                              Potassium 290mg 146mg Yardlong beans
                                              Iron 0.98mg 0.65mg Yardlong beans
                                              Sugar 3.63g Yardlong beans
                                              Fiber 3.2g Green bean
                                              Copper 0.047mg 0.057mg Green bean
                                              Zinc 0.36mg 0.25mg Yardlong beans
                                              Phosphorus 57mg 29mg Yardlong beans
                                              Sodium 4mg 1mg Green bean
                                              Vitamin A 450IU 633IU Green bean
                                              Vitamin A RAE 23µg 32µg Green bean
                                              Vitamin E 0.46mg Green bean
                                              Manganese 0.201mg 0.285mg Green bean
                                              Selenium 1.5µg 0.2µg Yardlong beans
                                              Vitamin B1 0.085mg 0.074mg Yardlong beans
                                              Vitamin B2 0.099mg 0.097mg Yardlong beans
                                              Vitamin B3 0.63mg 0.614mg Yardlong beans
                                              Vitamin B5 0.051mg 0.074mg Green bean
                                              Vitamin B6 0.024mg 0.056mg Green bean
                                              Vitamin K 47.9µg Green bean
                                              Folate 45µg 33µg Yardlong beans
                                              Choline 16.9mg Green bean
                                              Saturated Fat 0.026g 0.064g Yardlong beans
                                              Monounsaturated Fat 0.009g 0.011g Green bean
                                              Polyunsaturated fat 0.042g 0.145g Green bean
                                              Tryptophan 0.029mg 0.02mg Yardlong beans
                                              Threonine 0.094mg 0.082mg Yardlong beans
                                              Isoleucine 0.135mg 0.069mg Yardlong beans
                                              Leucine 0.18mg 0.116mg Yardlong beans
                                              Lysine 0.166mg 0.091mg Yardlong beans
                                              Methionine 0.036mg 0.023mg Yardlong beans
                                              Phenylalanine 0.139mg 0.069mg Yardlong beans
                                              Valine 0.146mg 0.093mg Yardlong beans
                                              Histidine 0.082mg 0.035mg Yardlong beans

                                              Which food is preferable for your diet?

                                              ok
                                              ok
                                              is better in case of low diet
                                              Yardlong beans Green bean
                                              Low Calories diet ok
                                              Low Fats diet ok
                                              Low Carbs diet ok
                                              Low Glycemic Index diet ok

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                                              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
                                              14%
                                              Yardlong beans
                                              23%
                                              Green bean
                                              Minerals Daily Need Coverage Score
                                              19%
                                              Yardlong beans
                                              14%
                                              Green bean

                                              Comparison summary

                                              Which food is lower in Sugar?
                                              Yardlong beans
                                              Yardlong beans is lower in Sugar (difference - 3.63g)
                                              Which food is lower in Saturated Fat?
                                              Yardlong beans
                                              Yardlong beans is lower in Saturated Fat (difference - 0.038g)
                                              Which food is cheaper?
                                              Yardlong beans
                                              Yardlong beans is cheaper (difference - $1.8)
                                              Which food is richer in minerals?
                                              Yardlong beans
                                              Yardlong beans is relatively richer in minerals
                                              Which food contains less Sodium?
                                              Green bean
                                              Green bean contains less Sodium (difference - 3mg)
                                              Which food is lower in glycemic index?
                                              Green bean
                                              Green bean is lower in glycemic index (difference - 66)
                                              Which food contains less Cholesterol?
                                              ?
                                              The foods are relatively equal in Cholesterol (0 mg)
                                              Which food is richer in vitamins?
                                              ?
                                              It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

                                              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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.