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Yardlong bean (Asparagus bean) vs Winged bean - In-Depth Nutrition Comparison

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

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Folate, however Winged bean is richer in Copper, Vitamin B1, Iron, Manganese, Potassium, Zinc, and Vitamin B3.
  • Winged bean covers your daily need of Copper 149% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) has 10000000 times more Vitamin C than Winged bean. Yardlong bean (Asparagus bean) has 18.8mg of Vitamin C, while Winged bean has 0mg.

Yardlong bean, raw and Winged bean tuber, raw types were used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Winged bean 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 +66.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +31.1%
Contains less Sodium -88.6%
Contains more Iron +325.5%
Contains more Potassium +144.2%
Contains more Zinc +275.7%
Contains more Copper +2787.5%
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% 75% 18% 20% 52% 5% 38% 462%
Contains more Calcium +66.7%
Contains more Magnesium +83.3%
Contains more Phosphorus +31.1%
Contains less Sodium -88.6%
Contains more Iron +325.5%
Contains more Potassium +144.2%
Contains more Zinc +275.7%
Contains more Copper +2787.5%

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 +∞%
Contains more Folate +226.3%
Contains more Vitamin B1 +254.2%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +110.9%
Contains more Vitamin B6 +212.5%
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% 0% 0% 0% 95% 35% 31% 7% 18% 15% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +226.3%
Contains more Vitamin B1 +254.2%
Contains more Vitamin B2 +35.5%
Contains more Vitamin B3 +300%
Contains more Vitamin B5 +110.9%
Contains more Vitamin B6 +212.5%

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) Winged bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Winged bean Opinion
Net carbs 8.35g 28.1g Winged bean
Protein 2.8g 11.6g Winged bean
Fats 0.4g 0.9g Winged bean
Carbs 8.35g 28.1g Winged bean
Calories 47kcal 148kcal Winged bean
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 50mg 30mg Yardlong bean (Asparagus bean)
Iron 0.47mg 2mg Winged bean
Magnesium 44mg 24mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 45mg Yardlong bean (Asparagus bean)
Potassium 240mg 586mg Winged bean
Sodium 4mg 35mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 1.39mg Winged bean
Copper 0.048mg 1.386mg Winged bean
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.379mg Winged bean
Vitamin B2 0.11mg 0.149mg Winged bean
Vitamin B3 0.41mg 1.64mg Winged bean
Vitamin B5 0.055mg 0.116mg Winged bean
Vitamin B6 0.024mg 0.075mg Winged bean
Folate 62µg 19µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.032mg 0.252mg Winged bean
Threonine 0.104mg 0.451mg Winged bean
Isoleucine 0.15mg 0.425mg Winged bean
Leucine 0.2mg 0.64mg Winged bean
Lysine 0.184mg 0.592mg Winged bean
Methionine 0.04mg 0.143mg Winged bean
Phenylalanine 0.154mg 0.451mg Winged bean
Valine 0.162mg 0.599mg Winged bean
Histidine 0.09mg 0.241mg Winged bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.105g 0.222g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.234g Winged bean
Polyunsaturated fat 0.169g 0.174g Winged bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Winged bean
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)
17
Winged bean
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
85
Winged bean

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)
70%
Winged bean
Carbohydrates
8%
Yardlong bean (Asparagus bean)
28%
Winged bean
Fats
2%
Yardlong bean (Asparagus bean)
4%
Winged bean

Comparison summary

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 - 0.117g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Winged bean
Winged bean is lower in glycemic index (difference - 54)
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 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

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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.