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  6. Yardlong bean (Asparagus bean) vs. Russet potato

Yardlong bean (Asparagus bean) vs. Russet potato — In-Depth Nutrition Comparison

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What are the main differences between Yardlong bean (Asparagus bean) and Russet potato?

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, yet Russet potato is richer in Vitamin B6, Potassium, Copper, and Vitamin B5.
  • Russet potato's daily need coverage for Vitamin B6 is 25% higher.
  • Yardlong bean (Asparagus bean) has 2 times more Calcium than Russet potato. Yardlong bean (Asparagus bean) has 44mg of Calcium, while Russet potato has 18mg.

We used Yardlong bean, cooked, boiled, drained, without salt and Potatoes, Russet, flesh and skin, baked types in this comparison.

Infographic

Yardlong bean (Asparagus bean) vs Russet potato 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)
5
:
5
Russet potato
Russet potato
Contains more Calcium +144.4%
Contains more Magnesium +40%
Contains less Sodium -71.4%
Contains more Selenium +200%
Contains more Phosphorus +24.6%
Contains more Potassium +89.7%
Contains more Copper +127.7%
Contains more Manganese +13.4%
Equal in Iron - 1.07
Equal in Zinc - 0.35
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Russet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 22% 31% 49% 2% 10% 36% 30% 3%
Contains more Calcium +144.4%
Contains more Magnesium +40%
Contains less Sodium -71.4%
Contains more Selenium +200%
Contains more Phosphorus +24.6%
Contains more Potassium +89.7%
Contains more Copper +127.7%
Contains more Manganese +13.4%
Equal in Iron - 1.07
Equal in Zinc - 0.35

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
Russet potato
Russet potato
Contains more Vitamin A +4400%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +26.9%
Contains more Vitamin B2 +106.3%
Contains more Folate +73.1%
Contains more Vitamin B3 +114%
Contains more Vitamin B5 +645.1%
Contains more Vitamin B6 +1375%
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%
Russet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 28% 17% 12% 26% 23% 82% 20% 0% 5%
Contains more Vitamin A +4400%
Contains more Vitamin C +95.2%
Contains more Vitamin B1 +26.9%
Contains more Vitamin B2 +106.3%
Contains more Folate +73.1%
Contains more Vitamin B3 +114%
Contains more Vitamin B5 +645.1%
Contains more Vitamin B6 +1375%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Russet potato
Russet potato
Contains more Water +17.5%
Contains more Fats +30%
Contains more Carbs +133.6%
Contains more Other +87.5%
Equal in Protein - 2.63
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
Russet potato
3% 21% 74%
Protein: 2.63 g
Fats: 0.13 g
Carbs: 21.44 g
Water: 74.45 g
Other: 1.35 g
Contains more Water +17.5%
Contains more Fats +30%
Contains more Carbs +133.6%
Contains more Other +87.5%
Equal in Protein - 2.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Russet potato
Russet potato
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +28.6%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Russet potato
36% 3% 61%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.054 g
Contains less Saturated Fat -18.8%
Contains more Monounsaturated Fat +200%
Contains more Polyunsaturated fat +28.6%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Russet potato Opinion
Net carbs 9.18g 19.14g Russet potato
Protein 2.53g 2.63g Russet potato
Fats 0.1g 0.13g Russet potato
Carbs 9.18g 21.44g Russet potato
Calories 47kcal 97kcal Russet potato
Starch 17.45g Russet potato
Fructose 0.32g Russet potato
Sugar 1.08g Yardlong bean (Asparagus bean)
Fiber 2.3g Russet potato
Calcium 44mg 18mg Yardlong bean (Asparagus bean)
Iron 0.98mg 1.07mg Russet potato
Magnesium 42mg 30mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 71mg Russet potato
Potassium 290mg 550mg Russet potato
Sodium 4mg 14mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.35mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.107mg Russet potato
Manganese 0.201mg 0.228mg Russet potato
Selenium 1.5µg 0.5µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 10IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 1µg Yardlong bean (Asparagus bean)
Vitamin E 0.07mg Russet potato
Vitamin C 16.2mg 8.3mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.067mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.048mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1.348mg Russet potato
Vitamin B5 0.051mg 0.38mg Russet potato
Vitamin B6 0.024mg 0.354mg Russet potato
Folate 45µg 26µg Yardlong bean (Asparagus bean)
Vitamin K 2µg Russet potato
Tryptophan 0.029mg 0.027mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.086mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.085mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.125mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.137mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.041mg Russet potato
Phenylalanine 0.139mg 0.104mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.131mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.044mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.032g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.003g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.054g Russet potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Russet potato
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)
18%
Russet potato
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
23%
Russet potato

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.08g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.006g)
Which food is lower in glycemic index?
Russet potato
Russet potato is lower in glycemic index (difference - 4)
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 minerals?
?
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.
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. Russet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170030/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.