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  6. Yardlong bean (Asparagus bean) vs. Red leaf lettuce

Yardlong bean (Asparagus bean) vs. Red leaf lettuce — In-Depth Nutrition Comparison

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What are the differences between Yardlong bean (Asparagus bean) and Red leaf lettuce?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, and Magnesium, yet Red leaf lettuce is higher in Vitamin A RAE, and Vitamin B6.
  • Red leaf lettuce's daily need coverage for Vitamin A RAE is 39% more.
  • Yardlong bean (Asparagus bean) has 4 times more Vitamin C than Red leaf lettuce. While Yardlong bean (Asparagus bean) has 16.2mg of Vitamin C, Red leaf lettuce has only 3.7mg.

We used Yardlong bean, cooked, boiled, drained, without salt and Lettuce, red leaf, raw types in this article.

Infographic

Yardlong bean (Asparagus bean) vs Red leaf lettuce 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
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +33.3%
Contains more Magnesium +250%
Contains more Phosphorus +103.6%
Contains more Potassium +55.1%
Contains less Sodium -84%
Contains more Zinc +80%
Contains more Copper +67.9%
Contains more Iron +22.4%
Equal in Manganese - 0.203
Equal in Selenium - 1.5
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +33.3%
Contains more Magnesium +250%
Contains more Phosphorus +103.6%
Contains more Potassium +55.1%
Contains less Sodium -84%
Contains more Zinc +80%
Contains more Copper +67.9%
Contains more Iron +22.4%
Equal in Manganese - 0.203
Equal in Selenium - 1.5

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
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +337.8%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +96.3%
Contains more Folate +25%
Contains more Vitamin A +1564.9%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +316.7%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +337.8%
Contains more Vitamin B1 +32.8%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B3 +96.3%
Contains more Folate +25%
Contains more Vitamin A +1564.9%
Contains more Vitamin B5 +182.4%
Contains more Vitamin B6 +316.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Protein +90.2%
Contains more Carbs +306.2%
Contains more Other +30.9%
Contains more Fats +120%
Equal in Water - 95.64
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
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +90.2%
Contains more Carbs +306.2%
Contains more Other +30.9%
Contains more Fats +120%
Equal in Water - 95.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +71.4%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +80%
Contains less Saturated Fat -34.6%
Contains more Polyunsaturated fat +71.4%

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) Red leaf lettuce
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Red leaf lettuce Opinion
Net carbs 9.18g 1.36g Yardlong bean (Asparagus bean)
Protein 2.53g 1.33g Yardlong bean (Asparagus bean)
Fats 0.1g 0.22g Red leaf lettuce
Carbs 9.18g 2.26g Yardlong bean (Asparagus bean)
Calories 47kcal 16kcal Yardlong bean (Asparagus bean)
Fructose 0.28g Red leaf lettuce
Sugar 0.48g Yardlong bean (Asparagus bean)
Fiber 0.9g Red leaf lettuce
Calcium 44mg 33mg Yardlong bean (Asparagus bean)
Iron 0.98mg 1.2mg Red leaf lettuce
Magnesium 42mg 12mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 28mg Yardlong bean (Asparagus bean)
Potassium 290mg 187mg Yardlong bean (Asparagus bean)
Sodium 4mg 25mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.2mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.028mg Yardlong bean (Asparagus bean)
Manganese 0.201mg 0.203mg Red leaf lettuce
Selenium 1.5µg 1.5µg
Vitamin A 450IU 7492IU Red leaf lettuce
Vitamin A RAE 23µg 375µg Red leaf lettuce
Vitamin E 0.15mg Red leaf lettuce
Vitamin C 16.2mg 3.7mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.064mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.077mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.321mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.144mg Red leaf lettuce
Vitamin B6 0.024mg 0.1mg Red leaf lettuce
Folate 45µg 36µg Yardlong bean (Asparagus bean)
Vitamin K 140.3µg Red leaf lettuce
Tryptophan 0.029mg 0.022mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.048mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.038mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.07mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.045mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.016mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.067mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.048mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.019mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.017g Red leaf lettuce
Monounsaturated Fat 0.009g 0.005g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.072g Red leaf lettuce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Red leaf lettuce
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)
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.48g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 21mg)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.009g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce 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 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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.