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

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 A +∞%
Contains more Vitamin C +213.3%
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 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% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin C +213.3%
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%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Refried beans Opinion
Net carbs 8.35g 9.85g Refried beans
Protein 2.8g 4.98g Refried beans
Fats 0.4g 2.01g Refried beans
Carbs 8.35g 13.55g Refried beans
Calories 47kcal 90kcal Refried beans
Starch g 7.43g Refried beans
Fructose g 0g Refried beans
Sugar g 0.54g Yardlong bean (Asparagus bean)
Fiber g 3.7g Refried beans
Calcium 50mg 29mg Yardlong bean (Asparagus bean)
Iron 0.47mg 1.44mg Refried beans
Magnesium 44mg 35mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 92mg Refried beans
Potassium 240mg 319mg Refried beans
Sodium 4mg 370mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 0.58mg Refried beans
Copper 0.048mg 0.129mg Refried beans
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.09mg Refried beans
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 6mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.076mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.079mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.367mg Yardlong bean (Asparagus bean)
Vitamin B5 0.055mg 0.189mg Refried beans
Vitamin B6 0.024mg 0.103mg Refried beans
Folate 62µg 11µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 2.1µg Refried beans
Tryptophan 0.032mg 0.065mg Refried beans
Threonine 0.104mg 0.231mg Refried beans
Isoleucine 0.15mg 0.242mg Refried beans
Leucine 0.2mg 0.438mg Refried beans
Lysine 0.184mg 0.377mg Refried beans
Methionine 0.04mg 0.083mg Refried beans
Phenylalanine 0.154mg 0.297mg Refried beans
Valine 0.162mg 0.287mg Refried beans
Histidine 0.09mg 153mg Refried beans
Cholesterol 0mg 0mg
Trans Fat 0g 0.016g Yardlong bean (Asparagus bean)
Saturated Fat 0.105g 0.631g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.601g Refried beans
Polyunsaturated fat 0.169g 0.543g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Refried beans
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)
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

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.

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.