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  6. Yardlong bean (Asparagus bean) vs. Edamame

Yardlong bean (Asparagus bean) vs. Edamame — In-Depth Nutrition Comparison

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Important differences between Yardlong bean (Asparagus bean) and Edamame

  • Yardlong bean (Asparagus bean) has more Vitamin C, however, Edamame is richer in Folate, Manganese, Copper, Iron, Phosphorus, Vitamin B1, Zinc, Vitamin B5, and Vitamin B6.
  • Edamame's daily need coverage for Folate is 67% more.
  • Yardlong bean (Asparagus bean) contains 3 times more Vitamin C than Edamame. Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, while Edamame contains 6.1mg.

The food varieties used in the comparison are Yardlong bean, cooked, boiled, drained, without salt and Edamame, frozen, prepared.

Infographic

Yardlong bean (Asparagus bean) vs Edamame 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
8
Edamame
Edamame
Contains less Sodium -33.3%
Contains more Selenium +87.5%
Contains more Calcium +43.2%
Contains more Iron +131.6%
Contains more Magnesium +52.4%
Contains more Phosphorus +196.5%
Contains more Potassium +50.3%
Contains more Zinc +280.6%
Contains more Copper +634%
Contains more Manganese +409.5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Edamame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 86% 46% 73% 39% 1% 38% 115% 134% 5%
Contains less Sodium -33.3%
Contains more Selenium +87.5%
Contains more Calcium +43.2%
Contains more Iron +131.6%
Contains more Magnesium +52.4%
Contains more Phosphorus +196.5%
Contains more Potassium +50.3%
Contains more Zinc +280.6%
Contains more Copper +634%
Contains more Manganese +409.5%

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
8
Edamame
Edamame
Contains more Vitamin A +51%
Contains more Vitamin C +165.6%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B5 +674.5%
Contains more Vitamin B6 +316.7%
Contains more Folate +591.1%
Yardlong bean (Asparagus bean)
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%
Edamame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 14% 0% 21% 50% 36% 18% 24% 24% 234% 0% 67%
Contains more Vitamin A +51%
Contains more Vitamin C +165.6%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B3 +45.2%
Contains more Vitamin B5 +674.5%
Contains more Vitamin B6 +316.7%
Contains more Folate +591.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Edamame
Edamame
Contains more Water +20.2%
Contains more Protein +370.8%
Contains more Fats +5100%
Contains more Other +68.1%
Equal in Carbs - 8.91
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Edamame
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more Water +20.2%
Contains more Protein +370.8%
Contains more Fats +5100%
Contains more Other +68.1%
Equal in Carbs - 8.91

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Edamame
Edamame
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +14144.4%
Contains more Polyunsaturated fat +5033.3%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Edamame
15% 32% 53%
Saturated Fat: 0.62 g
Monounsaturated Fat: 1.282 g
Polyunsaturated fat: 2.156 g
Contains less Saturated Fat -95.8%
Contains more Monounsaturated Fat +14144.4%
Contains more Polyunsaturated fat +5033.3%

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) Edamame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Edamame Opinion
Net carbs 9.18g 3.71g Yardlong bean (Asparagus bean)
Protein 2.53g 11.91g Edamame
Fats 0.1g 5.2g Edamame
Carbs 9.18g 8.91g Yardlong bean (Asparagus bean)
Calories 47kcal 121kcal Edamame
Starch 1.51g Edamame
Fructose 0.12g Edamame
Sugar 2.18g Yardlong bean (Asparagus bean)
Fiber 5.2g Edamame
Calcium 44mg 63mg Edamame
Iron 0.98mg 2.27mg Edamame
Magnesium 42mg 64mg Edamame
Phosphorus 57mg 169mg Edamame
Potassium 290mg 436mg Edamame
Sodium 4mg 6mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 1.37mg Edamame
Copper 0.047mg 0.345mg Edamame
Manganese 0.201mg 1.024mg Edamame
Selenium 1.5µg 0.8µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 298IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 15µg Yardlong bean (Asparagus bean)
Vitamin E 0.68mg Edamame
Vitamin C 16.2mg 6.1mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.2mg Edamame
Vitamin B2 0.099mg 0.155mg Edamame
Vitamin B3 0.63mg 0.915mg Edamame
Vitamin B5 0.051mg 0.395mg Edamame
Vitamin B6 0.024mg 0.1mg Edamame
Folate 45µg 311µg Edamame
Vitamin K 26.7µg Edamame
Tryptophan 0.029mg 0.126mg Edamame
Threonine 0.094mg 0.331mg Edamame
Isoleucine 0.135mg 0.3mg Edamame
Leucine 0.18mg 0.745mg Edamame
Lysine 0.166mg 0.745mg Edamame
Methionine 0.036mg 0.141mg Edamame
Phenylalanine 0.139mg 0.488mg Edamame
Valine 0.146mg 0.324mg Edamame
Histidine 0.082mg 0.267mg Edamame
Trans Fat 0g 0.009g Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.62g Yardlong bean (Asparagus bean)
Omega-3 - EPA 0.003g Edamame
Monounsaturated Fat 0.009g 1.282g Edamame
Polyunsaturated fat 0.042g 2.156g Edamame
Omega-6 - Eicosadienoic acid 0.002g Edamame
Omega-6 - Linoleic acid 1.789g Edamame
Omega-3 - ALA 0.358g Edamame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Edamame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
15%
Yardlong bean (Asparagus bean)
42%
Edamame
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
55%
Edamame

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.18g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.594g)
Which food is lower in glycemic index?
Edamame
Edamame is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Edamame
Edamame is relatively richer in minerals
Which food is richer in vitamins?
Edamame
Edamame is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.