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

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What are the differences between Yardlong bean (Asparagus bean) and Lupin Bean?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, yet Lupin Bean is higher in Manganese, Copper, Phosphorus, Zinc, Monounsaturated Fat, and Polyunsaturated fat.
  • Lupin Bean's daily need coverage for Manganese is 21% more.
  • Yardlong bean (Asparagus bean) has 15 times more Vitamin C than Lupin Bean. While Yardlong bean (Asparagus bean) has 16.2mg of Vitamin C, Lupin Bean has only 1.1mg.

We used Yardlong bean, cooked, boiled, drained, without salt and Lupins, mature seeds, cooked, boiled, without salt types in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +18.4%
Contains more Calcium +15.9%
Contains more Iron +22.4%
Contains more Magnesium +28.6%
Contains more Phosphorus +124.6%
Contains more Zinc +283.3%
Contains more Copper +391.5%
Contains more Manganese +236.3%
Contains more Selenium +73.3%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 45% 39% 55% 22% 1% 38% 77% 89% 15%
Contains more Potassium +18.4%
Contains more Calcium +15.9%
Contains more Iron +22.4%
Contains more Magnesium +28.6%
Contains more Phosphorus +124.6%
Contains more Zinc +283.3%
Contains more Copper +391.5%
Contains more Manganese +236.3%
Contains more Selenium +73.3%
Equal in Sodium - 4

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.
:
Contains more Vitamin A +6328.6%
Contains more Vitamin C +1372.7%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B5 +268.6%
Contains more Folate +31.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 4% 34% 13% 10% 12% 3% 45% 0% 0%
Contains more Vitamin A +6328.6%
Contains more Vitamin C +1372.7%
Contains more Vitamin B2 +86.8%
Contains more Vitamin B3 +27.3%
Contains more Vitamin B6 +166.7%
Contains more Vitamin B1 +57.6%
Contains more Vitamin B5 +268.6%
Contains more Folate +31.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +23.1%
Contains more Other +30.9%
Contains more Protein +515.4%
Contains more Fats +2820%
Equal in Carbs - 9.88
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
16% 3% 10% 71%
Protein: 15.57 g
Fats: 2.92 g
Carbs: 9.88 g
Water: 71.08 g
Other: 0.55 g
Contains more Water +23.1%
Contains more Other +30.9%
Contains more Protein +515.4%
Contains more Fats +2820%
Equal in Carbs - 9.88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +13011.1%
Contains more Polyunsaturated fat +1638.1%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
15% 52% 32%
Saturated Fat: 0.346 g
Monounsaturated Fat: 1.18 g
Polyunsaturated fat: 0.73 g
Contains less Saturated Fat -92.5%
Contains more Monounsaturated Fat +13011.1%
Contains more Polyunsaturated fat +1638.1%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Lupin Bean Opinion
Net carbs 9.18g 7.08g Yardlong bean (Asparagus bean)
Protein 2.53g 15.57g Lupin Bean
Fats 0.1g 2.92g Lupin Bean
Carbs 9.18g 9.88g Lupin Bean
Calories 47kcal 119kcal Lupin Bean
Fiber 2.8g Lupin Bean
Calcium 44mg 51mg Lupin Bean
Iron 0.98mg 1.2mg Lupin Bean
Magnesium 42mg 54mg Lupin Bean
Phosphorus 57mg 128mg Lupin Bean
Potassium 290mg 245mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 0.36mg 1.38mg Lupin Bean
Copper 0.047mg 0.231mg Lupin Bean
Manganese 0.201mg 0.676mg Lupin Bean
Selenium 1.5µg 2.6µg Lupin Bean
Vitamin A 450IU 7IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 1.1mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.134mg Lupin Bean
Vitamin B2 0.099mg 0.053mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.495mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.188mg Lupin Bean
Vitamin B6 0.024mg 0.009mg Yardlong bean (Asparagus bean)
Folate 45µg 59µg Lupin Bean
Tryptophan 0.029mg 0.125mg Lupin Bean
Threonine 0.094mg 0.573mg Lupin Bean
Isoleucine 0.135mg 0.695mg Lupin Bean
Leucine 0.18mg 1.181mg Lupin Bean
Lysine 0.166mg 0.832mg Lupin Bean
Methionine 0.036mg 0.11mg Lupin Bean
Phenylalanine 0.139mg 0.618mg Lupin Bean
Valine 0.146mg 0.65mg Lupin Bean
Histidine 0.082mg 0.443mg Lupin Bean
Saturated Fat 0.026g 0.346g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 1.18g Lupin Bean
Polyunsaturated fat 0.042g 0.73g 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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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)
10%
Lupin Bean
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
39%
Lupin Bean

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.32g)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lupin Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172424/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.