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Yardlong bean (Asparagus bean) vs Refried beans - In-Depth Nutrition Comparison

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Important differences between Yardlong bean (Asparagus bean) and Refried beans

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Folate, however Refried beans has more Iron, Copper, Selenium, and Vitamin B6.
  • Refried beans' daily need coverage for Sodium is 16% more.
  • Yardlong bean (Asparagus bean) has 6 times more Folate than Refried beans. Yardlong bean (Asparagus bean) has 62µg of Folate, while Refried beans have 11µg.
  • Yardlong bean (Asparagus bean) is lower in Sodium.

The food varieties used in the comparison are Yardlong bean, raw and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Yardlong bean (Asparagus bean) vs Refried beans 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 more Calcium +72.4%
Contains more Magnesium +25.7%
Contains less Sodium -98.9%
Contains more Iron +206.4%
Contains more Potassium +32.9%
Contains more Copper +168.8%
Contains more Zinc +56.8%
Contains more Phosphorus +55.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 54% 9% 29% 25% 43% 16% 40% 49%
Contains more Calcium +72.4%
Contains more Magnesium +25.7%
Contains less Sodium -98.9%
Contains more Iron +206.4%
Contains more Potassium +32.9%
Contains more Copper +168.8%
Contains more Zinc +56.8%
Contains more Phosphorus +55.9%

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 +213.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.8%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +11.7%
Contains more Folate +463.6%
Contains more Vitamin B5 +243.6%
Contains more Vitamin B6 +329.2%
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 20% 0% 2% 0% 19% 19% 7% 12% 24% 0% 6% 9%
Contains more Vitamin C +213.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +40.8%
Contains more Vitamin B2 +39.2%
Contains more Vitamin B3 +11.7%
Contains more Folate +463.6%
Contains more Vitamin B5 +243.6%
Contains more Vitamin B6 +329.2%

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)
10
Refried beans
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
33
Refried beans

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)
30%
Refried beans
Carbohydrates
8%
Yardlong bean (Asparagus bean)
14%
Refried beans
Fats
2%
Yardlong bean (Asparagus bean)
9%
Refried beans

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Refried beans
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 - 0.54g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 366mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.526g)
Which food is lower in glycemic index?
Refried beans
Refried beans is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Refried beans
Refried beans is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Refried beans Opinion
Calories 47 90 Refried beans
Protein 2.8 4.98 Refried beans
Fats 0.4 2.01 Refried beans
Vitamin C 18.8 6 Yardlong bean (Asparagus bean)
Carbs 8.35 13.55 Refried beans
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.44 Refried beans
Calcium 50 29 Yardlong bean (Asparagus bean)
Potassium 240 319 Refried beans
Magnesium 44 35 Yardlong bean (Asparagus bean)
Sugar 0.54 Yardlong bean (Asparagus bean)
Fiber 3.7 Refried beans
Copper 0.048 0.129 Refried beans
Zinc 0.37 0.58 Refried beans
Starch 7.43 Refried beans
Phosphorus 59 92 Refried beans
Sodium 4 370 Yardlong bean (Asparagus bean)
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E 0.09 Refried beans
Vitamin D 0 0
Vitamin B1 0.107 0.076 Yardlong bean (Asparagus bean)
Vitamin B2 0.11 0.079 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 0.367 Yardlong bean (Asparagus bean)
Vitamin B5 0.055 0.189 Refried beans
Vitamin B6 0.024 0.103 Refried beans
Vitamin B12 0 0
Vitamin K 2.1 Refried beans
Folate 62 11 Yardlong bean (Asparagus bean)
Trans Fat 0 0.016 Yardlong bean (Asparagus bean)
Saturated Fat 0.105 0.631 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 0.601 Refried beans
Polyunsaturated fat 0.169 0.543 Refried beans
Tryptophan 0.032 0.065 Refried beans
Threonine 0.104 0.231 Refried beans
Isoleucine 0.15 0.242 Refried beans
Leucine 0.2 0.438 Refried beans
Lysine 0.184 0.377 Refried beans
Methionine 0.04 0.083 Refried beans
Phenylalanine 0.154 0.297 Refried beans
Valine 0.162 0.287 Refried beans
Histidine 0.09 153 Refried beans
Fructose 0 Refried beans

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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.