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  6. Yardlong bean (Asparagus bean) vs. Kale

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

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

  • Yardlong bean (Asparagus bean) has more Folate, and Magnesium, however, Kale has more Vitamin A RAE, Vitamin C, Copper, Manganese, and Vitamin B6.
  • Daily need coverage for Vitamin A RAE from Kale is 73% higher.
  • Kale has 3 times less Folate than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 45µg of Folate, while Kale has 13µg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Kale, cooked, boiled, drained, without salt.

Infographic

Yardlong bean (Asparagus bean) vs Kale 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)
7
:
3
Kale
Kale
Contains more Magnesium +133.3%
Contains more Phosphorus +103.6%
Contains more Potassium +27.2%
Contains less Sodium -82.6%
Contains more Zinc +50%
Contains more Selenium +66.7%
Contains more Calcium +63.6%
Contains more Copper +231.9%
Contains more Manganese +107%
Equal in Iron - 0.9
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +133.3%
Contains more Phosphorus +103.6%
Contains more Potassium +27.2%
Contains less Sodium -82.6%
Contains more Zinc +50%
Contains more Selenium +66.7%
Contains more Calcium +63.6%
Contains more Copper +231.9%
Contains more Manganese +107%
Equal in Iron - 0.9

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
Kale
Kale
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +26%
Contains more Folate +246.2%
Contains more Vitamin A +2926.9%
Contains more Vitamin C +153.1%
Contains more Vitamin B6 +475%
Equal in Vitamin B5 - 0.049
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%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +60.4%
Contains more Vitamin B2 +41.4%
Contains more Vitamin B3 +26%
Contains more Folate +246.2%
Contains more Vitamin A +2926.9%
Contains more Vitamin C +153.1%
Contains more Vitamin B6 +475%
Equal in Vitamin B5 - 0.049

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Kale
Kale
Contains more Protein +33.2%
Contains more Carbs +63.1%
Contains more Fats +300%
Contains more Other +20.8%
Equal in Water - 91.2
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
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +33.2%
Contains more Carbs +63.1%
Contains more Fats +300%
Contains more Other +20.8%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Kale
Kale
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +359.5%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains less Saturated Fat -50%
Contains more Monounsaturated Fat +233.3%
Contains more Polyunsaturated fat +359.5%

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) Kale
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) Kale Opinion
Net carbs 9.18g 3.63g Yardlong bean (Asparagus bean)
Protein 2.53g 1.9g Yardlong bean (Asparagus bean)
Fats 0.1g 0.4g Kale
Carbs 9.18g 5.63g Yardlong bean (Asparagus bean)
Calories 47kcal 28kcal Yardlong bean (Asparagus bean)
Sugar 1.25g Yardlong bean (Asparagus bean)
Fiber 2g Kale
Calcium 44mg 72mg Kale
Iron 0.98mg 0.9mg Yardlong bean (Asparagus bean)
Magnesium 42mg 18mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 28mg Yardlong bean (Asparagus bean)
Potassium 290mg 228mg Yardlong bean (Asparagus bean)
Sodium 4mg 23mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.24mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.156mg Kale
Manganese 0.201mg 0.416mg Kale
Selenium 1.5µg 0.9µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 13621IU Kale
Vitamin A RAE 23µg 681µg Kale
Vitamin E 0.85mg Kale
Vitamin C 16.2mg 41mg Kale
Vitamin B1 0.085mg 0.053mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.07mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.5mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.049mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.138mg Kale
Folate 45µg 13µg Yardlong bean (Asparagus bean)
Vitamin K 817µg Kale
Tryptophan 0.029mg 0.023mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.085mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.114mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.133mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.114mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.018mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.097mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.104mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.04mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.052g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.03g Kale
Polyunsaturated fat 0.042g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Kale
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)
258%
Kale
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
22%
Kale

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.25g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Kale
Kale 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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.