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  6. Yardlong bean (Asparagus bean) vs. Spinach

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

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How are Yardlong bean (Asparagus bean) and Spinach different?

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, while Spinach is higher in Vitamin A RAE, Iron, Manganese, Folate, Vitamin B6, Copper, Magnesium, Vitamin B2, and Calcium.
  • Spinach covers your daily need of Vitamin A RAE 56% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 2 times more Vitamin C than Spinach. Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, while Spinach contains 9.8mg.

Yardlong bean, cooked, boiled, drained, without salt and Spinach, cooked, boiled, drained, without salt types were used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Spinach 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)
2
:
7
Spinach
Spinach
Contains less Sodium -94.3%
Contains more Calcium +209.1%
Contains more Iron +264.3%
Contains more Magnesium +107.1%
Contains more Potassium +60.7%
Contains more Zinc +111.1%
Contains more Copper +270.2%
Contains more Manganese +365.2%
Equal in Phosphorus - 56
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%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -94.3%
Contains more Calcium +209.1%
Contains more Iron +264.3%
Contains more Magnesium +107.1%
Contains more Potassium +60.7%
Contains more Zinc +111.1%
Contains more Copper +270.2%
Contains more Manganese +365.2%
Equal in Phosphorus - 56
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)
2
:
8
Spinach
Spinach
Contains more Vitamin C +65.3%
Contains more Vitamin B3 +28.6%
Contains more Vitamin A +2229.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B5 +184.3%
Contains more Vitamin B6 +908.3%
Contains more Folate +224.4%
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +65.3%
Contains more Vitamin B3 +28.6%
Contains more Vitamin A +2229.1%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B2 +138.4%
Contains more Vitamin B5 +184.3%
Contains more Vitamin B6 +908.3%
Contains more Folate +224.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
4
Spinach
Spinach
Contains more Carbs +144.8%
Contains more Protein +17.4%
Contains more Fats +160%
Contains more Other +151.4%
Equal in Water - 91.21
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
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Carbs +144.8%
Contains more Protein +17.4%
Contains more Fats +160%
Contains more Other +151.4%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
1
Spinach
Spinach
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +159.5%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains less Saturated Fat -39.5%
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +159.5%

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) Spinach
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Spinach Opinion
Net carbs 9.18g 1.35g Yardlong bean (Asparagus bean)
Protein 2.53g 2.97g Spinach
Fats 0.1g 0.26g Spinach
Carbs 9.18g 3.75g Yardlong bean (Asparagus bean)
Calories 47kcal 23kcal Yardlong bean (Asparagus bean)
Sugar 0.43g Yardlong bean (Asparagus bean)
Fiber 2.4g Spinach
Calcium 44mg 136mg Spinach
Iron 0.98mg 3.57mg Spinach
Magnesium 42mg 87mg Spinach
Phosphorus 57mg 56mg Yardlong bean (Asparagus bean)
Potassium 290mg 466mg Spinach
Sodium 4mg 70mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.76mg Spinach
Copper 0.047mg 0.174mg Spinach
Manganese 0.201mg 0.935mg Spinach
Selenium 1.5µg 1.5µg
Vitamin A 450IU 10481IU Spinach
Vitamin A RAE 23µg 524µg Spinach
Vitamin E 2.08mg Spinach
Vitamin C 16.2mg 9.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.095mg Spinach
Vitamin B2 0.099mg 0.236mg Spinach
Vitamin B3 0.63mg 0.49mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.145mg Spinach
Vitamin B6 0.024mg 0.242mg Spinach
Folate 45µg 146µg Spinach
Vitamin K 493.6µg Spinach
Tryptophan 0.029mg 0.04mg Spinach
Threonine 0.094mg 0.127mg Spinach
Isoleucine 0.135mg 0.152mg Spinach
Leucine 0.18mg 0.231mg Spinach
Lysine 0.166mg 0.182mg Spinach
Methionine 0.036mg 0.055mg Spinach
Phenylalanine 0.139mg 0.134mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.168mg Spinach
Histidine 0.082mg 0.066mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.043g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.006g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g 0.109g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Spinach
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)
183%
Spinach
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.43g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 66mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.017g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Spinach
Spinach is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.