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  6. Yardlong bean (Asparagus bean) vs. Garden asparagus

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

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Differences between Yardlong bean (Asparagus bean) and Garden asparagus

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, and Magnesium, however, Garden asparagus is richer in Copper, Iron, and Vitamin B6.
  • Garden asparagus's daily need coverage for Copper is 16% higher.
  • Yardlong bean (Asparagus bean) has 3 times more Magnesium than Garden asparagus. While Yardlong bean (Asparagus bean) has 42mg of Magnesium, Garden asparagus has only 14mg.

The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Asparagus, raw.

Infographic

Yardlong bean (Asparagus bean) vs Garden asparagus 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)
5
:
5
Garden asparagus
Garden asparagus
Contains more Calcium +83.3%
Contains more Magnesium +200%
Contains more Potassium +43.6%
Contains more Manganese +27.2%
Contains more Iron +118.4%
Contains less Sodium -50%
Contains more Zinc +50%
Contains more Copper +302.1%
Contains more Selenium +53.3%
Equal in Phosphorus - 52
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +83.3%
Contains more Magnesium +200%
Contains more Potassium +43.6%
Contains more Manganese +27.2%
Contains more Iron +118.4%
Contains less Sodium -50%
Contains more Zinc +50%
Contains more Copper +302.1%
Contains more Selenium +53.3%
Equal in Phosphorus - 52

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)
1
:
9
Garden asparagus
Garden asparagus
Contains more Vitamin C +189.3%
Contains more Vitamin A +68%
Contains more Vitamin B1 +68.2%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +279.2%
Contains more Folate +15.6%
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin C +189.3%
Contains more Vitamin A +68%
Contains more Vitamin B1 +68.2%
Contains more Vitamin B2 +42.4%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +437.3%
Contains more Vitamin B6 +279.2%
Contains more Folate +15.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Garden asparagus
Garden asparagus
Contains more Protein +15%
Contains more Carbs +136.6%
Contains more Other +24.1%
Contains more Fats +20%
Equal in Water - 93.22
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +15%
Contains more Carbs +136.6%
Contains more Other +24.1%
Contains more Fats +20%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Garden asparagus
Garden asparagus
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +19%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -35%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +19%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Garden asparagus Opinion
Net carbs 9.18g 1.78g Yardlong bean (Asparagus bean)
Protein 2.53g 2.2g Yardlong bean (Asparagus bean)
Fats 0.1g 0.12g Garden asparagus
Carbs 9.18g 3.88g Yardlong bean (Asparagus bean)
Calories 47kcal 20kcal Yardlong bean (Asparagus bean)
Fructose 1g Garden asparagus
Sugar 1.88g Yardlong bean (Asparagus bean)
Fiber 2.1g Garden asparagus
Calcium 44mg 24mg Yardlong bean (Asparagus bean)
Iron 0.98mg 2.14mg Garden asparagus
Magnesium 42mg 14mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 52mg Yardlong bean (Asparagus bean)
Potassium 290mg 202mg Yardlong bean (Asparagus bean)
Sodium 4mg 2mg Garden asparagus
Zinc 0.36mg 0.54mg Garden asparagus
Copper 0.047mg 0.189mg Garden asparagus
Manganese 0.201mg 0.158mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 2.3µg Garden asparagus
Vitamin A 450IU 756IU Garden asparagus
Vitamin A RAE 23µg 38µg Garden asparagus
Vitamin E 1.13mg Garden asparagus
Vitamin C 16.2mg 5.6mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.143mg Garden asparagus
Vitamin B2 0.099mg 0.141mg Garden asparagus
Vitamin B3 0.63mg 0.978mg Garden asparagus
Vitamin B5 0.051mg 0.274mg Garden asparagus
Vitamin B6 0.024mg 0.091mg Garden asparagus
Folate 45µg 52µg Garden asparagus
Vitamin K 41.6µg Garden asparagus
Tryptophan 0.029mg 0.027mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.084mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.075mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.128mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.104mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.031mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.075mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.115mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.049mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.04g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.05g Garden asparagus

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Garden asparagus
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)
29%
Garden asparagus
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.88g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $4)
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 54)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.