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Yardlong bean (Asparagus bean) nutrition, glycemic index, calories, net carbs & more

Yardlong bean, raw
*all the values are displayed for the amount of 100 grams
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on November 03, 2021
Education: Nutrition & Microbiology at YSU
Yardlong bean (Asparagus bean)

Introduction

Yardlong bean, also known as Chinese snake bean or Asparagus bean, is a tender, edible pod of the Vigna unguiculata plant. Even though yardlong beans are highly popular, we're sure that not everyone is aware of their nutritional value and health benefits. Yardlong beans are high in vitamins and minerals, making them essential food to include in healthy diets. The beans are the most popular pod-vegetables in East Asian cuisines. Yardlong beans are also grown on small scales in the gardens.

General

Classification

Yardlong beans or asparagus beans are legumes that are cultivated for their edible pods. It belongs to the Vigna genus, VIGNA UNGUICULATA ssp. Yardlong beans have alternative names: yardlong bean, pea bean, long-podded cowpea, Chinese long bean, and snake bean.

However, the Yardlong bean is from the Vigna genus, not the green or Phaseolus bean. Despite their superficial similarities, the Yardlong is not very close to the green or green beans.

Taste and Appearance

Yardbeans may look like overgrown green beans, and both belong to the legume family. Still, yard beans are of different genera: they are part of the cowpea subspecies. Peeled peas are eaten with most cowpea species, but with yardlong beans, unripe green pods are more commonly eaten than green beans. Yardlong beans grow well in most climates. The compound leaves are bright green, with three heart-shaped leaves. The flowers and the resulting bean pods usually form connected pairs. Yardlong Bean is grown primarily to produce long, unripe pods that taste like French green beans. The raw pods sometimes may have mushroom flavor. Ripe seeds can be used, dried for storage, and then cooked as legumes. Young leaves and stem tips can be steamed like a vegetable.

Varieties

Yardlong beans are closely related to black-eyed peas, purple hull peas, and crowder peas. Yardlong beans, Vigna unguiculata subspecies, are called dow Gauk in China, sausage in Japan, and asparagus bean or yardlong bean in England and the U.S.

There are hundreds of types of yardlong beans, of which the most common types are long-podded cowpea, asparagus bean, snake bean, or Chinese long bean.

Cultivation

They are best harvested for vegetable crops before they reach full maturity. Yardlong beans proliferate, so daily inspection/harvesting is often required. Many yardlong bean varieties tend to have different colors of mature seeds. This vegetable, a traditional food plant in Africa, can improve nutrition, increase food security, promote rural development and support sustainable agriculture. Since beans are a legume, you can use them to till the soil before planting. Coating the seeds with an inoculant will help the plants take nitrogen from the air and fertilizer.

History

Yardlong beans are one of Southeast Asia's top ten vegetables, particularly in southern China and Bangladesh. It is the most widely grown legume in the Philippines and is known as "poor man's meat." Yardlong beans are often a little garden vegetable in some lowland tropical countries. It became popular in the Caribbean and is grown as a summer crop in California and parts of Europe, especially as a greenhouse vegetable.

Nutrition

Yardlong beans are one of the very low-calorie vegetables. Yardlong beans have many beneficial nutritional compounds. The nutritional information below will be focusing on raw yardlong beans.

Micronutrients and Calories

As we mentioned above, immature pods of yardlong beans are one of the very low-calorie vegetables.

Yardlong beans provide 47 calories per 100g serving, equal to the number of oranges. Moreover, yardlong beans contain low saturated fats and low cholesterol, making them a perfect choice for diets and weight loss.

Macronutrients chart

3% 9% 88%
Protein:
Daily Value: 6%
2.8 g of 50 g
6%
Fats:
Daily Value: 1%
0.4 g of 65 g
1%
Carbs:
Daily Value: 3%
8.35 g of 300 g
3%
Water:
Daily Value: 4%
87.85 g of 2,000 g
4%
Other:
0.6 g

Protein and Fats

Yardlong beans are a good source of protein; they contain 2.8g of protein, equal to the protein number that broccoli provides.

Yardlong beans contain a low amount of fats. Overly, these beans provide only 0.4 grams of total fats. In comparison, it has 83.3 times fewer fats than cheese. Asparagus beans have no trans fats and are very low in saturated fats [3].

Fat type information

0.105% 0.036% 0.169%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g

Carbohydrates

Yardlong beans are very low in carbs. They contain 8g of carbs in 100 g of serving. However, they contain no dietary fiber.

Vitamins

Yardlong beans are relatively rich in vitamins. They are also relatively rich in Vitamin A and folate. They are a great source of Vitamin C. Particular; yardlong beans contain more Vitamin C than 80% of foods. It falls in the top 20% of foods as a source of Vitamin C, containing 18.8mg of Vitamin C.

Other vitamins that can be found in yardlong beans in sufficient amounts include Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, and Vitamin B6.

Yardlong beans lack Vitamin B12, Vitamin K, Vitamin E, and Vitamin D.

Vitamin coverage chart

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: 865 IU of 5,000 IU 17%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 18.8 mg of 90 mg 21%
Vitamin B1: 0.107 mg of 1 mg 9%
Vitamin B2: 0.11 mg of 1 mg 8%
Vitamin B3: 0.41 mg of 16 mg 3%
Vitamin B5: 0.055 mg of 5 mg 1%
Vitamin B6: 0.024 mg of 1 mg 2%
Folate: 62 µg of 400 µg 16%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Minerals

Yardlong beans are relatively rich in minerals as well. It is high in magnesium, phosphorus, and potassium. It falls in the top 24% of foods as a source of magnesium, containing 44 mg of that mineral.

These beans also contain sufficient amounts of copper, selenium, iron, zinc, and calcium. Yardlong beans contain very low sodium, only around 4 mg of it in a 100 g serving, and have no choline.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 15% 18% 32% 26% 22% 1% 11% 16% 27% 9% 0%
Calcium: 50 mg of 1,000 mg 5%
Iron: 0.47 mg of 8 mg 6%
Magnesium: 44 mg of 420 mg 10%
Phosphorus: 59 mg of 700 mg 8%
Potassium: 240 mg of 3,400 mg 7%
Sodium: 4 mg of 2,300 mg 0%
Zinc: 0.37 mg of 11 mg 3%
Copper: 0.048 mg of 1 mg 5%
Manganese: 0.205 mg of 2 mg 9%
Selenium: 1.5 µg of 55 µg 3%
Choline: 0 mg of 550 mg 0%

Glycemic Index

Yardlong beans are very low in sugar. Even though yardlong beans have a small amount of sugar, the glycemic index of beans is high (86).

Acidity

The pH value of yardlong beans, in general, has been calculated to be equal to 3.3, which makes yardlong beans alkaline food.

Weight Loss and Diets

Yardlong beans are indicated in weight loss diets. They have a low-calorie count and no cholesterol, making beans a perfect complement to a weight-loss diet [1].

Keto Yardlong beans, on the other hand, have very low carbs, even lower than rice.

They have a net carbohydrate content of 8.35 grams per 100 grams. The keto nutrient ratio is 70 percent fat, 20-25 percent protein, and 5-10 percent carbohydrates, which means that most of your meals should be low-carb and high-fat. So, with some forethought, you can include a few servings of yardlong beans [2].

Keto

Yardlong beans, on the other hand, have very low carbs, even lower than rice.

They have a net carbohydrate content of 8.35 grams per 100 grams. The keto nutrient ratio is 70 percent fat, 20-25 percent protein, and 5-10 percent carbohydrates, which means that most of your meals should be low-carb and high-fat. So, with some forethought, you can include a few servings of yardlong beans [2].

DASH

DASH is an abbreviation for dietary approaches to hypertension. It is intended to lower blood pressure through dietary choices.

Since yardlong beans have shallow sugar content, they can be included in your DASH diet.

You can include yardlong beans in your list of recommended products, 4 to 5 servings a week [3].

Atkins

The Atkins Diet is a low-carb diet. This diet's proponents claim that you can lose weight by eating as much protein and fat as you want as long as you avoid high-carb foods. Low-carb diets are so effective for weight loss to lower carbohydrates and increase protein intake. The mentioned may decrease appetite, which leads to fewer calories.

Yardlong beans contain very few carbs, even less than rice, so they are recommended in the case of the Atkins diet [4].

Mediterranean

A high intake of fruits, vegetables, legumes, nuts, beans, fish, and unsaturated fats characterizes the Mediterranean diet. It typically includes a low intake of meat and dairy products and a high intake of olive oil.

You should limit or avoid red meat, sugary foods, and dairy products in this regard.

Yearlong beans are vegetables rich in vitamins and micronutrients, making them a perfect fit for this diet. They're also cost-effective and can add incredible flavor and texture to your meals [5].

Paleo

Overall, the paleo diet includes meats, fish, vegetables, nuts, fruits, and seeds.

This diet excludes dairy products, legumes, and grains. Yardlong beans can be used on this diet [6].

Vegan/ Vegetarian/ Pescetarian

A vegan/vegetarian diet contains vegetables, grains, nuts, legumes, fruits, and seeds. You can use Yardlong beans in these diets.

In the Pescetarian diet, you can use Yardlong beans, plant-based with fish, as the primary animal protein source [7].

Gluten-free

A gluten-free diet eliminates gluten-containing foods. Gluten is the general name for the protein found in wheat, barley, and triticale grains. A gluten-free diet can help you to manage the symptoms of celiac disease and other gluten-related medical conditions.

You can use Yardlong beans and other vegetables in the case of this diet [8].

Dukan

The Ducan diet is characterized by eating large amounts of lean meat, poultry, fish, shellfish, low-fat dairy products, and eggs.

When you reach your goal weight and enter the consolidation phase, you can add fruits to one serving per day.

Yardlong beans are allowed in the Cruise Phase Phase of the Dukan diet [9].

Intermittent Fasting

Intermittent fasting does not specify which foods to eat but rather when they should be consumed.

Intermittent fasting has several methods that divide the day or week into eating and fasting periods.

Then you're technically fasting for 16 hours a day and eating only during an 8-hour window. The 16/8 method is the most popular form of this diet.

Like all foods, you can use yardlong beans on this diet during eating periods but should be refrained from during fasting periods [10].

Low Fat & Low Calorie Yardlong beans are naturally very low in fats and calories. They have even fewer calories than oranges.
Yardlong beans can be used on this diet due to their low fat and calories content [11].
Low Carb

You can't consume carbohydrates on a low-carb diet like those found in grains, starchy vegetables, and emphasize foods. There are numerous types of low-carb diets. The types and amounts of carbohydrates that can be consumed vary depending on the diet.

Asparagus beans can be used on this diet due to their low carb content [11].

Anti Inflammatory Yardlong beans contain potent antioxidants. They have beta-carotene, a large variety of carotenoids, lutein, violaxanthin, neoxanthin, and a wide range of flavonoids, including quercetin kaempferol, which have powerful anti-inflammatory effects. These beans are rich in vitamin C, making them an excellent source of antioxidants [12].
BRAT The BRAT diet has been suggested to treat stomach flu, diarrhea, and other stomach problems. The BRAT diet includes foods low in protein, fat, and fiber, making them easier to digest. Yardlong beans are low in protein, fiber, and fat but low in carbs, so it is better not to include them in the BRAT diet.

Health Benefits

This section of the article covers the benefits of yardlong beans on human health.

Cardiovascular

Consumption of yardlong beans may help prevent some heart diseases due to the nutritional content of yardlong beans.

Yardlong beans are rich in Vitamin K, which can prevent the amplification of the arteries, a common factor in coronary artery conditions and heart disease. According to studies, Vitamin K2 can prevent the calcification of coronary arteries from preventing cardiovascular disease.

Moreover, yardlong beans are high in magnesium, which may aid in relaxing the smooth heart muscle, reducing the risk of a heart attack. Daily intake of magnesium can help to reduce the risk of high blood pressure by 5%. [13]

Diabetes

Almost all vegetables, such as yardlong beans, can help control blood sugar levels and avoid diabetes.

Yardlong beans are high in antioxidants. They boost insulin production and glucose absorption, helping to keep diabetes under control.

Yardlong beans help lower blood sugar levels and prevent diabetes. The beans are low in calories and sugar, which makes them suitable for diabetic diets. [12].

Cancer

Antioxidants are essential for the body; they help fight against free radicals, the leading cause of cancer. Yardlong beans are a good source of potent antioxidants. They contain Vitamin C, beta-carotene, a wide variety of carotenoids (lutein, beta-carotene, violaxanthin, and neoxanthin).

Yardlong beans are also a good source of flavonoids, including quercetin, kaempferol, catechin, and procyanidins. These flavonoids have antioxidant properties and may prevent some types of cancer [12].

Bone Health

Yardlong beans contain essential nutrients, which have beneficial effects on bones health. These beans have a high content of manganese and Vitamin K, which helps maintain bone health even through old age. Magnesium is an essential mineral for bone development and aids in functioning various metabolic processes, such as activating enzymes that aid in energy production.

Besides preventing osteoporosis, various diseases occur in the bone that we must avoid [14].

Lowers risk of Gout

Gout is a common type of arthritis that can affect anyone at any age. It is characterized by sudden, severe pain, swelling, redness, and tenderness in one or more joints, most often in the big toe. Because yardlong beans are rich in Vitamin C, they also reduce the risk of Gout. Gout is caused by the high content of uric acid, which forms crystals in the joints. According to the study, those who consumed 1,000–1499 mg of Vitamin C were 31% less likely to develop Gout [15].

Boost the immune system

Yardlong beans are a great source of Vitamin C, a powerful antioxidant that can strengthen your body'scan'tyou'reThey'rediet'scan'tyou'reThey'rediet's natural defenses. Antioxidants are molecules that strengthen the immune system. They can protect cells from harmful molecules that are called free radicals.

Based on studies, consuming more Vitamin C can raise blood antioxidant levels by up to 30%. It helps the body's natural defenses fight inflammation [16].

Skin Health

Yardlong beans are a great source of antioxidants that can prevent acne and age spots.

In addition, the yardlong beans contain a high level of Vitamin A. At 865 IU per 100 g, beans contain more of this vitamin than other legumes of the same family, such as lima beans, fava beans, green beans, etc. Vitamin A is one of the essential vitamins provided by the body through food. Vitamin-A maintains mucosal integrity and enhances skin complexion. [17].

Pregnancy

Yardlong bean is a practical vegetable during pregnancy that provides a variety of health benefits. It is rich in vitamins such as Vitamin C, folate, and Vitamin A. It contains minerals such as magnesium and potassium.

Besides, 100 g beans provide 62 mg of folates, or 15% of the daily required for DNA synthesis and cell division. Adequate folate intake before and during pregnancy may aid in the prevention of neural-tube defects in newborns [16] [17].

Disadvantages and Risks

Yardlong beans are safe to consume, plant parts as well. While it has impressive health benefits, however, some people should avoid the consumption of yardlong beans.

G6PD deficiency is a genetic disorder that most commonly affects men, happens when the body lacks an enzyme called glucose-6-phosphate dehydrogenase. G6PD helps red blood cells work. It also protects them from substances in the blood that can harm them. Individuals with this disease should avoid the consumption of yardlong beans. Because of the lack of an enzyme, specific components of beans cannot be decomposed [18].

Allergy

People with favism and immune allergies to legumes should avoid the consumption of Yardlong beans.

Some people who are allergic to legumes are sensitive to all types of legumes. Common legume allergy symptoms include:

abdominal pain and vomiting, itching, redness of the skin, hives, often around the mouth. Symptoms of severe cases may include wheezing, anaphylaxis. Some people may develop a rash when the skin comes in contact with legumes.

As with other types of food allergies, the primary approach is to identify and avoid cross-reactive legumes. Cooked legumes can be more allergenic than raw legumes. Even bean protein inhaled through cooking smoke can trigger an allergic reaction such as asthma [19].

Cooking and Uses

Although the yardlong beans taste like green beans, their texture is distinct. Unlike green beans, which can taste good when boiled or cooked, green beans become soggy and tasteless when treated with water. Beans taste best when fried or deep-fried in oil; the flavor is enhanced while the texture remains firm and juicy. They are also delicious when cooked and served as a salad or in stews. Yardlong beans are best cooked in woks. The plants' young leaves are usually cooked like spinach and eaten as a vegetable in the tropics. Yardlong bean shoots are sometimes referred to as asparagus beans because they can be utilized similarly as asparagus. Beans are frequently preserved throughout Asia and Africa.

Storage, Keeping, and Conservation

Yardlong beans have a concise shelf life and can spoil quickly if not stored properly. Furthermore, high temperatures are hazardous to yard beans because they do not keep fresh for long at room temperature.

Suppose you bought a few yard beans and plan to use them throughout the day. In that case, you can store them at room temperature for a while but never store them at room temperature if you plan to use them tomorrow or later.

The best and safest way to store your garden beans is to keep them in the refrigerator. Because you cannot store yard beans at high temperatures, the refrigerator is the best and safest place to keep them. You can keep them fresh for almost two weeks by storing them in the refrigerator. If you want to keep them fresh longer, you can store them in the freezer; then, they will stay fresh for at least six months [20].

Production and Consumption

The production, commercialization, and consumption of yardlong beans have increased significantly in the international market due to their nutritional and health properties.

The increased consumption of yardlong beans is due to their medicinal and nutritional properties and their flavor.

Yardlong beans are usually planted in the spring when the soil becomes warm. Since beans are legumes, it may be helpful to inoculate the soil before planting. Coating the seeds with an inoculant will help the plants take nitrogen from the air and fertilizer. The seeds will germinate in 10-14 days; after about 80 days, the beans can be harvested. The long vines produce copious amounts of delicious dangling bean ropes throughout the summer and grow until it gets cold [21].

Sources

  1. https://pubmed.ncbi.nlm.nih.gov/19939654/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
  3. https://pubmed.ncbi.nlm.nih.gov/10410299/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5090657/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801699/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8004139/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7999488/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213115/
  9. https://pubmed.ncbi.nlm.nih.gov/26024402/
  10. https://pubmed.ncbi.nlm.nih.gov/25857868/
  11. https://pubmed.ncbi.nlm.nih.gov/23651522/
  12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430275/
  13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5629161/
  14. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399911/
  15. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/414828
  16. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1541262/
  17. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5338146/
  19. https://pubmed.ncbi.nlm.nih.gov/22555630/
  20. https://www.sciencedirect.com/science/article/pii/B978012821450300010X#
  21. https://plants.usda.gov/DocumentLibrary/plantguide/pdf/pg_viuns2.pdf
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: November 03, 2021

Important nutritional characteristics for Yardlong bean (Asparagus bean)

Yardlong bean (Asparagus bean)
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
86 (high)
Calories
47
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
8.35 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup slices (91 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
-3.3 (alkaline)
80% Vitamin C
80% Vitamin A
76% Magnesium
73% Folate, food
69% Folate
Explanation: The given food contains more Vitamin C than 80% of foods. Note that this food itself is richer in Vitamin C than it is in any other nutrient. Similarly, it is relatively rich in Vitamin A, Magnesium, Folate, food, and Folate.

Yardlong bean (Asparagus bean) Glycemic index (GI)

86

Mineral chart - relative view

Magnesium
44 mg
TOP 24%
Calcium
50 mg
TOP 34%
Potassium
240 mg
TOP 50%
Manganese
0.205 mg
TOP 51%
Phosphorus
59 mg
TOP 74%
Zinc
0.37 mg
TOP 76%
Iron
0.47 mg
TOP 78%
Selenium
1.5 µg
TOP 79%
Copper
0.048 mg
TOP 81%
Sodium
4 mg
TOP 92%

Vitamin chart - relative view

Vitamin C
18.8 mg
TOP 20%
Vitamin A
865 IU
TOP 20%
Folate
62 µg
TOP 31%
Vitamin B1
0.107 mg
TOP 46%
Vitamin B2
0.11 mg
TOP 66%
Vitamin B3
0.41 mg
TOP 81%
Vitamin B6
0.024 mg
TOP 89%
Vitamin B5
0.055 mg
TOP 93%
Vitamin B12
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 35% 30% 33% 22% 27% 12% 27% 27% 39%
Tryptophan: 32 mg of 280 mg 11%
Threonine: 104 mg of 1,050 mg 10%
Isoleucine: 150 mg of 1,400 mg 11%
Leucine: 200 mg of 2,730 mg 7%
Lysine: 184 mg of 2,100 mg 9%
Methionine: 40 mg of 1,050 mg 4%
Phenylalanine: 154 mg of 1,750 mg 9%
Valine: 162 mg of 1,820 mg 9%
Histidine: 90 mg of 700 mg 13%

All nutrients for Yardlong bean (Asparagus bean) per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 49% 8.35g 6.5 times less than Chocolate Chocolate
Protein 7% 72% 2.8g Equal to Broccoli Broccoli
Fats 1% 82% 0.4g 83.3 times less than Cheese Cheese
Carbs 3% 52% 8.35g 3.4 times less than Rice Rice
Calories 2% 88% 47kcal Equal to Orange Orange
Calcium 5% 34% 50mg 2.5 times less than Milk Milk
Iron 6% 78% 0.47mg 5.5 times less than Beef Beef
Magnesium 10% 24% 44mg 3.2 times less than Almond Almond
Phosphorus 8% 74% 59mg 3.1 times less than Chicken meat Chicken meat
Potassium 7% 50% 240mg 1.6 times more than Cucumber Cucumber
Sodium 0% 92% 4mg 122.5 times less than White Bread White Bread
Zinc 3% 76% 0.37mg 17.1 times less than Beef Beef
Copper 5% 81% 0.05mg 3 times less than Shiitake Shiitake
Vitamin A 17% 20% 865IU 19.3 times less than Carrot Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 21% 20% 18.8mg 2.8 times less than Lemon Lemon
Vitamin B1 9% 46% 0.11mg 2.5 times less than Pea Pea
Vitamin B2 8% 66% 0.11mg 1.2 times less than Avocado Avocado
Vitamin B3 3% 81% 0.41mg 23.3 times less than Turkey meat Turkey meat
Vitamin B5 1% 93% 0.06mg 20.5 times less than Sunflower seed Sunflower seed
Vitamin B6 2% 89% 0.02mg 5 times less than Oat Oat
Folate 16% 31% 62µg Equal to Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 89% 0.03mg 9.5 times less than Chicken meat Chicken meat
Threonine 0% 89% 0.1mg 6.9 times less than Beef Beef
Isoleucine 0% 88% 0.15mg 6.1 times less than Salmon Salmon
Leucine 0% 89% 0.2mg 12.2 times less than Tuna Tuna
Lysine 0% 86% 0.18mg 2.5 times less than Tofu Tofu
Methionine 0% 90% 0.04mg 2.4 times less than Quinoa Quinoa
Phenylalanine 0% 88% 0.15mg 4.3 times less than Egg Egg
Valine 0% 89% 0.16mg 12.5 times less than Soybean Soybean
Histidine 0% 87% 0.09mg 8.3 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Trans Fat N/A 100% 0g N/A Margarine
Saturated Fat 1% 81% 0.11g 56.1 times less than Beef Beef
Monounsaturated Fat N/A 86% 0.04g 272.2 times less than Avocado Avocado
Polyunsaturated fat N/A 80% 0.17g 279.1 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 47
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
3%
Total Carbohydrate 8g
0%
Dietary Fiber 0g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 0mcg 0%

Calcium 50mg 5%

Iron 0mg 0%

Potassium 240mg 7%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Yardlong bean (Asparagus bean) nutrition infographic

Yardlong bean (Asparagus bean) nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.