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  6. Yardlong beans vs. Green beans

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

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Summary of differences between yardlong beans and green beans

  • The amount of vitamin C and magnesium in yardlong beans is higher than in green beans.
  • Yardlong beans contains 2 times more magnesium than green beans. While yardlong beans contains 42mg of magnesium, green beans contain only 18mg.
  • Green beans have a lower glycemic index. The glycemic index of green beans is 20, while the glycemic index of yardlong beans is 86.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Beans, snap, green, cooked, boiled, drained, without salt.

Infographic

Yardlong beans vs Green 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 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

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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% 0% 7.7% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 32% 0% 11% 9.2% 19% 22% 12% 4.4% 13% 0% 120% 25%
Contains more Vitamin CVitamin C +67%
Contains more Vitamin B1Vitamin B1 +14.9%
Contains more FolateFolate +36.4%
Contains more Vitamin AVitamin A +39.1%
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

All nutrients comparison - raw data values

Nutrient Yardlong beans Green beans DV% diff.
Vitamin K 47.9µg 40%
Fiber 3.2g 13%
Vitamin C 16.2mg 9.7mg 7%
Magnesium 42mg 18mg 6%
Potassium 290mg 146mg 4%
Iron 0.98mg 0.65mg 4%
Phosphorus 57mg 29mg 4%
Manganese 0.201mg 0.285mg 4%
Vitamin E 0.46mg 3%
Folate 45µg 33µg 3%
Choline 16.9mg 3%
Selenium 1.5µg 0.2µg 2%
Vitamin B6 0.024mg 0.056mg 2%
Calories 47kcal 35kcal 1%
Protein 2.53g 1.89g 1%
Copper 0.047mg 0.057mg 1%
Zinc 0.36mg 0.25mg 1%
Vitamin A 23µg 32µg 1%
Vitamin B1 0.085mg 0.074mg 1%
Polyunsaturated fat 0.042g 0.145g 1%
Protein per 100 calories 5.4g 5.4g N/A
Calories per 10 g protein 186kcal 185kcal N/A
Weight per 100 calories 213g 286g N/A
Fats 0.1g 0.28g 0%
Net carbs 9.18g 4.68g N/A
Carbs 9.18g 7.88g 0%
Calcium 44mg 44mg 0%
Sugar 3.63g N/A
Sodium 4mg 1mg 0%
Vitamin B2 0.099mg 0.097mg 0%
Vitamin B3 0.63mg 0.614mg 0%
Vitamin B5 0.051mg 0.074mg 0%
Saturated fat 0.026g 0.064g 0%
Monounsaturated fat 0.009g 0.011g 0%
Tryptophan 0.029mg 0.02mg 0%
Threonine 0.094mg 0.082mg 0%
Isoleucine 0.135mg 0.069mg 0%
Leucine 0.18mg 0.116mg 0%
Lysine 0.166mg 0.091mg 0%
Methionine 0.036mg 0.023mg 0%
Phenylalanine 0.139mg 0.069mg 0%
Valine 0.146mg 0.093mg 0%
Histidine 0.082mg 0.035mg 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
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

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%

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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. Green beans - 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.