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  6. Yardlong bean (Asparagus bean) vs. Zucchini

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

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What are the differences between Yardlong bean (Asparagus bean) and Zucchini?

  • Yardlong bean (Asparagus bean) is higher in Iron, Magnesium, and Folate, yet Zucchini is higher in Vitamin B6.
  • Zucchini's daily need coverage for Vitamin B6 is 11% more.
  • Yardlong bean (Asparagus bean) has 3 times more Calcium than Zucchini. While Yardlong bean (Asparagus bean) has 44mg of Calcium, Zucchini has only 16mg.

We used Yardlong bean, cooked, boiled, drained, without salt and Squash, summer, zucchini, includes skin, raw types in this article.

Infographic

Yardlong bean (Asparagus bean) vs Zucchini 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)
9
:
1
Zucchini
Zucchini
Contains more Calcium +175%
Contains more Iron +164.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +50%
Contains more Potassium +11.1%
Contains less Sodium -50%
Contains more Zinc +12.5%
Contains more Manganese +13.6%
Contains more Selenium +650%
Contains more Copper +12.8%
Equal in Potassium - 261
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Contains more Calcium +175%
Contains more Iron +164.9%
Contains more Magnesium +133.3%
Contains more Phosphorus +50%
Contains more Potassium +11.1%
Contains less Sodium -50%
Contains more Zinc +12.5%
Contains more Manganese +13.6%
Contains more Selenium +650%
Contains more Copper +12.8%
Equal in Potassium - 261

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
Zucchini
Zucchini
Contains more Vitamin A +125%
Contains more Vitamin B1 +88.9%
Contains more Vitamin B3 +39.7%
Contains more Folate +87.5%
Contains more Vitamin C +10.5%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +579.2%
Equal in Vitamin B2 - 0.094
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%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin A +125%
Contains more Vitamin B1 +88.9%
Contains more Vitamin B3 +39.7%
Contains more Folate +87.5%
Contains more Vitamin C +10.5%
Contains more Vitamin B5 +300%
Contains more Vitamin B6 +579.2%
Equal in Vitamin B2 - 0.094

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Zucchini
Zucchini
Contains more Protein +109.1%
Contains more Carbs +195.2%
Contains more Other +26.3%
Contains more Fats +220%
Equal in Water - 94.79
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
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more Protein +109.1%
Contains more Carbs +195.2%
Contains more Other +26.3%
Contains more Fats +220%
Equal in Water - 94.79

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Zucchini
Zucchini
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +116.7%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Contains less Saturated Fat -69%
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +116.7%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Zucchini Opinion
Net carbs 9.18g 2.11g Yardlong bean (Asparagus bean)
Protein 2.53g 1.21g Yardlong bean (Asparagus bean)
Fats 0.1g 0.32g Zucchini
Carbs 9.18g 3.11g Yardlong bean (Asparagus bean)
Calories 47kcal 17kcal Yardlong bean (Asparagus bean)
Fructose 1.38g Zucchini
Sugar 2.5g Yardlong bean (Asparagus bean)
Fiber 1g Zucchini
Calcium 44mg 16mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.37mg Yardlong bean (Asparagus bean)
Magnesium 42mg 18mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 38mg Yardlong bean (Asparagus bean)
Potassium 290mg 261mg Yardlong bean (Asparagus bean)
Sodium 4mg 8mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.32mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.053mg Zucchini
Manganese 0.201mg 0.177mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.2µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 200IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 10µg Yardlong bean (Asparagus bean)
Vitamin E 0.12mg Zucchini
Vitamin C 16.2mg 17.9mg Zucchini
Vitamin B1 0.085mg 0.045mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.094mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.451mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.204mg Zucchini
Vitamin B6 0.024mg 0.163mg Zucchini
Folate 45µg 24µg Yardlong bean (Asparagus bean)
Vitamin K 4.3µg Zucchini
Tryptophan 0.029mg 0.01mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.029mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.044mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.071mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.067mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.018mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.043mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.054mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.026mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.084g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.011g Zucchini
Polyunsaturated fat 0.042g 0.091g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Zucchini
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)
16%
Zucchini
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
12%
Zucchini

Comparison summary

Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 71)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.058g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.4)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.