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

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 C +291.7%
Contains more Vitamin A +∞%
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 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 16% 0% 0% 0% 160% 51% 42% 45% 83% 0% 0% 267%
Contains more Vitamin C +291.7%
Contains more Vitamin A +∞%
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 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 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 Cholesterol Equal
Lower in Sugar Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Lupin Bean
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 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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

All nutrients comparison - raw data values

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