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Yardlong bean (Asparagus bean) vs Lentil - In-Depth Nutrition Comparison

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How are Yardlong bean (Asparagus bean) and Lentil different?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, however Lentil is richer in Iron, Folate, Copper, Phosphorus, Manganese, Vitamin B6, Vitamin B5, Zinc, and Vitamin B1.
  • Daily need coverage for Iron from Lentil is 36% higher.
  • Yardlong bean (Asparagus bean) contains 13 times more Vitamin C than Lentil. While Yardlong bean (Asparagus bean) contains 18.8mg of Vitamin C, Lentil contains only 1.5mg.

Yardlong bean, raw and Lentils, mature seeds, cooked, boiled, without salt are the varieties used in this article.

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Yardlong bean (Asparagus bean) vs Lentil infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Lentil
Contains more Calcium +163.2%
Contains more Magnesium +22.2%
Contains more Iron +608.5%
Contains more Potassium +53.8%
Contains more Copper +422.9%
Contains more Zinc +243.2%
Contains more Phosphorus +205.1%
Contains less Sodium -50%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 125% 6% 33% 26% 84% 35% 78% 1%
Contains more Calcium +163.2%
Contains more Magnesium +22.2%
Contains more Iron +608.5%
Contains more Potassium +53.8%
Contains more Copper +422.9%
Contains more Zinc +243.2%
Contains more Phosphorus +205.1%
Contains less Sodium -50%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Lentil
Contains more Vitamin C +1153.3%
Contains more Vitamin A +10712.5%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +158.5%
Contains more Vitamin B5 +1060%
Contains more Vitamin B6 +641.7%
Contains more Folate +191.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 1% 3% 0% 43% 17% 20% 39% 42% 0% 5% 136%
Contains more Vitamin C +1153.3%
Contains more Vitamin A +10712.5%
Contains more Vitamin B2 +50.7%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B3 +158.5%
Contains more Vitamin B5 +1060%
Contains more Vitamin B6 +641.7%
Contains more Folate +191.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
26
Lentil
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
48
Lentil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
54%
Lentil
Carbohydrates
8%
Yardlong bean (Asparagus bean)
20%
Lentil
Fats
2%
Yardlong bean (Asparagus bean)
2%
Lentil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Lentil
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Lentil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.8g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.1)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Lentil
Lentil is lower in Saturated Fat (difference - 0.052g)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Lentil
Lentil 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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Lentil Opinion
Calories 47 116 Lentil
Protein 2.8 9.02 Lentil
Fats 0.4 0.38 Yardlong bean (Asparagus bean)
Vitamin C 18.8 1.5 Yardlong bean (Asparagus bean)
Carbs 8.35 20.13 Lentil
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 3.33 Lentil
Calcium 50 19 Yardlong bean (Asparagus bean)
Potassium 240 369 Lentil
Magnesium 44 36 Yardlong bean (Asparagus bean)
Sugar 1.8 Yardlong bean (Asparagus bean)
Fiber 7.9 Lentil
Copper 0.048 0.251 Lentil
Zinc 0.37 1.27 Lentil
Starch
Phosphorus 59 180 Lentil
Sodium 4 2 Lentil
Vitamin A 865 8 Yardlong bean (Asparagus bean)
Vitamin E 0.11 Lentil
Vitamin D 0 0
Vitamin B1 0.107 0.169 Lentil
Vitamin B2 0.11 0.073 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 1.06 Lentil
Vitamin B5 0.055 0.638 Lentil
Vitamin B6 0.024 0.178 Lentil
Vitamin B12 0 0
Vitamin K 1.7 Lentil
Folate 62 181 Lentil
Trans Fat 0 0
Saturated Fat 0.105 0.053 Lentil
Monounsaturated Fat 0.036 0.064 Lentil
Polyunsaturated fat 0.169 0.175 Lentil
Tryptophan 0.032 0.081 Lentil
Threonine 0.104 0.323 Lentil
Isoleucine 0.15 0.39 Lentil
Leucine 0.2 0.654 Lentil
Lysine 0.184 0.63 Lentil
Methionine 0.04 0.077 Lentil
Phenylalanine 0.154 0.445 Lentil
Valine 0.162 0.448 Lentil
Histidine 0.09 0.254 Lentil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.