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  6. Yardlong bean (Asparagus bean) vs. Escarole

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

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The main differences between Yardlong bean (Asparagus bean) and Escarole

  • Yardlong bean (Asparagus bean) has more Vitamin C, Magnesium, and Phosphorus, however, Escarole has more Vitamin B5, Folate, Manganese, and Vitamin A RAE.
  • Daily need coverage for Vitamin B5 from Escarole is 16% higher.
  • Escarole has 5 times less Vitamin C than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 16.2mg of Vitamin C, while Escarole has 3.3mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Escarole, cooked, boiled, drained, no salt added.

Infographic

Yardlong bean (Asparagus bean) vs Escarole 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)
6
:
4
Escarole
Escarole
Contains more Iron +36.1%
Contains more Magnesium +223.1%
Contains more Phosphorus +159.1%
Contains more Potassium +18.4%
Contains less Sodium -78.9%
Contains more Selenium +650%
Contains more Zinc +91.7%
Contains more Copper +85.1%
Contains more Manganese +91.5%
Equal in Calcium - 46
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Escarole
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 27% 10% 10% 22% 3% 19% 29% 51% 2%
Contains more Iron +36.1%
Contains more Magnesium +223.1%
Contains more Phosphorus +159.1%
Contains more Potassium +18.4%
Contains less Sodium -78.9%
Contains more Selenium +650%
Contains more Zinc +91.7%
Contains more Copper +85.1%
Contains more Manganese +91.5%
Equal in Calcium - 46

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)
5
:
5
Escarole
Escarole
Contains more Vitamin C +390.9%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +59.7%
Contains more Vitamin B3 +101.9%
Contains more Vitamin B6 +50%
Contains more Vitamin A +319.6%
Contains more Vitamin B5 +1519.6%
Contains more Folate +73.3%
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%
Escarole
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 114% 8% 0% 11% 15% 15% 6% 50% 4% 59% 0% 530%
Contains more Vitamin C +390.9%
Contains more Vitamin B1 +44.1%
Contains more Vitamin B2 +59.7%
Contains more Vitamin B3 +101.9%
Contains more Vitamin B6 +50%
Contains more Vitamin A +319.6%
Contains more Vitamin B5 +1519.6%
Contains more Folate +73.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Escarole
Escarole
Contains more Protein +120%
Contains more Carbs +199%
Contains more Fats +80%
Contains more Other +81.9%
Equal in Water - 94.29
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
Escarole
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more Protein +120%
Contains more Carbs +199%
Contains more Fats +80%
Contains more Other +81.9%
Equal in Water - 94.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Escarole
Escarole
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +92.9%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Escarole
33% 3% 64%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.081 g
Contains less Saturated Fat -38.1%
Contains more Monounsaturated Fat +125%
Contains more Polyunsaturated fat +92.9%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Escarole Opinion
Net carbs 9.18g 0.27g Yardlong bean (Asparagus bean)
Protein 2.53g 1.15g Yardlong bean (Asparagus bean)
Fats 0.1g 0.18g Escarole
Carbs 9.18g 3.07g Yardlong bean (Asparagus bean)
Calories 47kcal 19kcal Yardlong bean (Asparagus bean)
Sugar 0.23g Yardlong bean (Asparagus bean)
Fiber 2.8g Escarole
Calcium 44mg 46mg Escarole
Iron 0.98mg 0.72mg Yardlong bean (Asparagus bean)
Magnesium 42mg 13mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 22mg Yardlong bean (Asparagus bean)
Potassium 290mg 245mg Yardlong bean (Asparagus bean)
Sodium 4mg 19mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.69mg Escarole
Copper 0.047mg 0.087mg Escarole
Manganese 0.201mg 0.385mg Escarole
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 1888IU Escarole
Vitamin A RAE 23µg 94µg Escarole
Vitamin E 0.4mg Escarole
Vitamin C 16.2mg 3.3mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.059mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.062mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.312mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.826mg Escarole
Vitamin B6 0.024mg 0.016mg Yardlong bean (Asparagus bean)
Folate 45µg 78µg Escarole
Vitamin K 211.9µg Escarole
Tryptophan 0.029mg 0.005mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.046mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.066mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.09mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.058mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.013mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.049mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.058mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.021mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.042g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.004g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.081g Escarole

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Escarole
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)
67%
Escarole
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.23g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 86)
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 ($)
Which food is richer in minerals?
?
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.
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 bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.