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  6. Yardlong bean (Asparagus bean) vs. Vine spinach (basella)

Yardlong bean (Asparagus bean) vs. Vine spinach (basella) — In-Depth Nutrition Comparison

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What are the differences between Yardlong bean (Asparagus bean) and Vine spinach (basella)?

  • Vine spinach (basella) is richer than Yardlong bean (Asparagus bean) in Vitamin C, Vitamin A RAE, Folate, Manganese, Vitamin B6, Copper, Calcium, Potassium, and Magnesium.
  • Vine spinach (basella)'s daily need coverage for Vitamin C is 95% more.

We used Yardlong bean, cooked, boiled, drained, without salt and Vinespinach, (basella), raw types in this article.

Infographic

Yardlong bean (Asparagus bean) vs Vine spinach (basella) 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)
3
:
7
Vine spinach (basella)
Vine spinach (basella)
Contains less Sodium -83.3%
Contains more Selenium +87.5%
Contains more Calcium +147.7%
Contains more Iron +22.4%
Contains more Magnesium +54.8%
Contains more Potassium +75.9%
Contains more Zinc +19.4%
Contains more Copper +127.7%
Contains more Manganese +265.7%
Equal in Phosphorus - 52
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Vine spinach (basella)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 33% 45% 47% 23% 45% 4% 12% 36% 96% 5%
Contains less Sodium -83.3%
Contains more Selenium +87.5%
Contains more Calcium +147.7%
Contains more Iron +22.4%
Contains more Magnesium +54.8%
Contains more Potassium +75.9%
Contains more Zinc +19.4%
Contains more Copper +127.7%
Contains more Manganese +265.7%
Equal in Phosphorus - 52

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
:
6
Vine spinach (basella)
Vine spinach (basella)
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +26%
Contains more Vitamin A +1677.8%
Contains more Vitamin C +529.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B6 +900%
Contains more Folate +211.1%
Equal in Vitamin B5 - 0.053
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%
Vine spinach (basella)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 480% 0% 0% 340% 13% 36% 10% 4% 56% 105% 0% 0%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +26%
Contains more Vitamin A +1677.8%
Contains more Vitamin C +529.6%
Contains more Vitamin B2 +56.6%
Contains more Vitamin B6 +900%
Contains more Folate +211.1%
Equal in Vitamin B5 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Vine spinach (basella)
Vine spinach (basella)
Contains more Protein +40.6%
Contains more Carbs +170%
Contains more Fats +200%
Contains more Other +94.4%
Equal in Water - 93.1
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
Vine spinach (basella)
2% 3% 93%
Protein: 1.8 g
Fats: 0.3 g
Carbs: 3.4 g
Water: 93.1 g
Other: 1.4 g
Contains more Protein +40.6%
Contains more Carbs +170%
Contains more Fats +200%
Contains more Other +94.4%
Equal in Water - 93.1

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) Vine spinach (basella)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Vine spinach (basella) Opinion
Net carbs 9.18g 3.4g Yardlong bean (Asparagus bean)
Protein 2.53g 1.8g Yardlong bean (Asparagus bean)
Fats 0.1g 0.3g Vine spinach (basella)
Carbs 9.18g 3.4g Yardlong bean (Asparagus bean)
Calories 47kcal 19kcal Yardlong bean (Asparagus bean)
Calcium 44mg 109mg Vine spinach (basella)
Iron 0.98mg 1.2mg Vine spinach (basella)
Magnesium 42mg 65mg Vine spinach (basella)
Phosphorus 57mg 52mg Yardlong bean (Asparagus bean)
Potassium 290mg 510mg Vine spinach (basella)
Sodium 4mg 24mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.43mg Vine spinach (basella)
Copper 0.047mg 0.107mg Vine spinach (basella)
Manganese 0.201mg 0.735mg Vine spinach (basella)
Selenium 1.5µg 0.8µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 8000IU Vine spinach (basella)
Vitamin A RAE 23µg 400µg Vine spinach (basella)
Vitamin C 16.2mg 102mg Vine spinach (basella)
Vitamin B1 0.085mg 0.05mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.155mg Vine spinach (basella)
Vitamin B3 0.63mg 0.5mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.053mg Vine spinach (basella)
Vitamin B6 0.024mg 0.24mg Vine spinach (basella)
Folate 45µg 140µg Vine spinach (basella)
Tryptophan 0.029mg 0.028mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.055mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.053mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.101mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.086mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.019mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.085mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.065mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.039mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g Vine spinach (basella)
Monounsaturated Fat 0.009g Yardlong bean (Asparagus bean)
Polyunsaturated fat 0.042g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Vine spinach (basella)
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)
87%
Vine spinach (basella)
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
34%
Vine spinach (basella)

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Vine spinach (basella)
Vine spinach (basella) is lower in Saturated Fat (difference - 0.026g)
Which food is lower in glycemic index?
Vine spinach (basella)
Vine spinach (basella) is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in minerals
Which food is richer in vitamins?
Vine spinach (basella)
Vine spinach (basella) is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 ($)

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. Vine spinach (basella) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170474/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.