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Yardlong bean (Asparagus bean) vs Lupin Bean - In-Depth Nutrition Comparison

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A recap on differences between Yardlong bean (Asparagus bean) and Lupin Bean

  • Lupin Bean is higher than Yardlong bean (Asparagus bean) in Copper, Manganese, Folate, Phosphorus, Iron, Vitamin B1, Zinc, Magnesium, Vitamin B6, and Potassium.
  • Lupin Bean covers your daily Copper needs 108% more than Yardlong bean (Asparagus bean).

Food varieties used in this article are Yardlong bean, raw and Lupins, mature seeds, raw.

Infographic

Yardlong bean (Asparagus bean) vs Lupin Bean 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
Contains less Sodium -73.3%
Contains more Calcium +252%
Contains more Iron +827.7%
Contains more Magnesium +350%
Contains more Phosphorus +645.8%
Contains more Potassium +322.1%
Contains more Zinc +1183.8%
Contains more Copper +2029.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 53% 164% 142% 189% 90% 2% 130% 341%
Contains less Sodium -73.3%
Contains more Calcium +252%
Contains more Iron +827.7%
Contains more Magnesium +350%
Contains more Phosphorus +645.8%
Contains more Potassium +322.1%
Contains more Zinc +1183.8%
Contains more Copper +2029.2%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin C +291.7%
Contains more Vitamin B1 +498.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +434.1%
Contains more Vitamin B5 +1263.6%
Contains more Vitamin B6 +1387.5%
Contains more Folate +472.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 16% 160% 51% 42% 45% 83% 267% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +291.7%
Contains more Vitamin B1 +498.1%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +434.1%
Contains more Vitamin B5 +1263.6%
Contains more Vitamin B6 +1387.5%
Contains more Folate +472.6%

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) Lupin Bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Lupin Bean Opinion
Net carbs 8.35g 21.47g Lupin Bean
Protein 2.8g 36.17g Lupin Bean
Fats 0.4g 9.74g Lupin Bean
Carbs 8.35g 40.37g Lupin Bean
Calories 47kcal 371kcal Lupin Bean
Starch g g
Fructose g g
Sugar g g
Fiber g 18.9g Lupin Bean
Calcium 50mg 176mg Lupin Bean
Iron 0.47mg 4.36mg Lupin Bean
Magnesium 44mg 198mg Lupin Bean
Phosphorus 59mg 440mg Lupin Bean
Potassium 240mg 1013mg Lupin Bean
Sodium 4mg 15mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 4.75mg Lupin Bean
Copper 0.048mg 1.022mg Lupin Bean
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 4.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.64mg Lupin Bean
Vitamin B2 0.11mg 0.22mg Lupin Bean
Vitamin B3 0.41mg 2.19mg Lupin Bean
Vitamin B5 0.055mg 0.75mg Lupin Bean
Vitamin B6 0.024mg 0.357mg Lupin Bean
Folate 62µg 355µg Lupin Bean
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.032mg 0.289mg Lupin Bean
Threonine 0.104mg 1.331mg Lupin Bean
Isoleucine 0.15mg 1.615mg Lupin Bean
Leucine 0.2mg 2.743mg Lupin Bean
Lysine 0.184mg 1.933mg Lupin Bean
Methionine 0.04mg 0.255mg Lupin Bean
Phenylalanine 0.154mg 1.435mg Lupin Bean
Valine 0.162mg 1.51mg Lupin Bean
Histidine 0.09mg 1.03mg Lupin Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.105g 1.156g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 3.94g Lupin Bean
Polyunsaturated fat 0.169g 2.439g Lupin Bean

Which food is preferable for your diet?

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

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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)
55
Lupin Bean
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
138
Lupin Bean

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)
217%
Lupin Bean
Carbohydrates
8%
Yardlong bean (Asparagus bean)
40%
Lupin Bean
Fats
2%
Yardlong bean (Asparagus bean)
45%
Lupin Bean

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 1.051g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Lupin Bean
Lupin Bean is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Lupin Bean
Lupin Bean is relatively richer in minerals
Which food is richer in vitamins?
Lupin Bean
Lupin Bean is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/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.