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  6. Yardlong bean (Asparagus bean) vs. Vegetable

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

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The main differences between Yardlong bean (Asparagus bean) and Vegetable

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Folate, however, Vegetable has more Vitamin A RAE, and Manganese.
  • Daily need coverage for Vitamin A RAE from Vegetable is 21% higher.
  • Vegetable has 5 times less Vitamin C than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 16.2mg of Vitamin C, while Vegetable has 3.2mg.

Food types used in this article are Yardlong bean, cooked, boiled, drained, without salt and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Yardlong bean (Asparagus bean) vs Vegetable 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
:
3
Vegetable
Vegetable
Contains more Calcium +76%
Contains more Iron +19.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +11.8%
Contains more Potassium +71.6%
Contains less Sodium -88.6%
Contains more Selenium +400%
Contains more Zinc +36.1%
Contains more Copper +76.6%
Contains more Manganese +88.6%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +76%
Contains more Iron +19.5%
Contains more Magnesium +90.9%
Contains more Phosphorus +11.8%
Contains more Potassium +71.6%
Contains less Sodium -88.6%
Contains more Selenium +400%
Contains more Zinc +36.1%
Contains more Copper +76.6%
Contains more Manganese +88.6%

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)
3
:
7
Vegetable
Vegetable
Contains more Vitamin C +406.3%
Contains more Vitamin B1 +19.7%
Contains more Folate +136.8%
Contains more Vitamin A +850.4%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B5 +196.1%
Contains more Vitamin B6 +208.3%
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +406.3%
Contains more Vitamin B1 +19.7%
Contains more Folate +136.8%
Contains more Vitamin A +850.4%
Contains more Vitamin B2 +21.2%
Contains more Vitamin B3 +35.1%
Contains more Vitamin B5 +196.1%
Contains more Vitamin B6 +208.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Vegetable
Vegetable
Contains more Protein +13%
Contains more Fats +50%
Contains more Carbs +42.6%
Equal in Water - 83.23
Equal in Other - 0.67
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +13%
Contains more Fats +50%
Contains more Carbs +42.6%
Equal in Water - 83.23
Equal in Other - 0.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Vegetable
Vegetable
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +11.1%
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
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains less Saturated Fat -16.1%
Contains more Monounsaturated Fat +11.1%
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) Vegetable
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Vegetable Opinion
Net carbs 9.18g 8.69g Yardlong bean (Asparagus bean)
Protein 2.53g 2.86g Vegetable
Fats 0.1g 0.15g Vegetable
Carbs 9.18g 13.09g Vegetable
Calories 47kcal 65kcal Vegetable
Sugar 3.12g Yardlong bean (Asparagus bean)
Fiber 4.4g Vegetable
Calcium 44mg 25mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.82mg Yardlong bean (Asparagus bean)
Magnesium 42mg 22mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 51mg Yardlong bean (Asparagus bean)
Potassium 290mg 169mg Yardlong bean (Asparagus bean)
Sodium 4mg 35mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.49mg Vegetable
Copper 0.047mg 0.083mg Vegetable
Manganese 0.201mg 0.379mg Vegetable
Selenium 1.5µg 0.3µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 4277IU Vegetable
Vitamin A RAE 23µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 16.2mg 3.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.071mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.12mg Vegetable
Vitamin B3 0.63mg 0.851mg Vegetable
Vitamin B5 0.051mg 0.151mg Vegetable
Vitamin B6 0.024mg 0.074mg Vegetable
Folate 45µg 19µg Yardlong bean (Asparagus bean)
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg 0.029mg
Threonine 0.094mg 0.115mg Vegetable
Isoleucine 0.135mg 0.139mg Vegetable
Leucine 0.18mg 0.19mg Vegetable
Lysine 0.166mg 0.17mg Vegetable
Methionine 0.036mg 0.034mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.12mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.149mg Vegetable
Histidine 0.082mg 0.073mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.031g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.01g Vegetable
Polyunsaturated fat 0.042g 0.072g Vegetable

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Vegetable
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)
36%
Vegetable
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
19%
Vegetable

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Vegetable
Vegetable is lower in glycemic index (difference - 20)
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.