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  6. Green bean raw vs. Yardlong bean (Asparagus bean) raw

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

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Differences between green bean raw and yardlong bean (Asparagus bean) raw

  • Green bean raw has more vitamin B6 and iron, while yardlong bean (Asparagus bean) raw has more vitamin C and folate.
  • Yardlong bean (Asparagus bean) raw contains 2 times less iron than green bean raw. Green bean raw contains 1.03mg of iron, while yardlong bean (Asparagus bean) raw contains 0.47mg.
  • Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Beans, snap, green, raw and Yardlong bean, raw.

Infographic

Green bean raw vs Yardlong bean (Asparagus bean) raw infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +119.1%
Contains more CopperCopper +43.8%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +13.7%
Contains more ZincZinc +54.2%
Contains more PhosphorusPhosphorus +55.3%
Contains less SodiumSodium -33.3%
Contains more SeleniumSelenium +150%
~equal in Manganese ~0.205mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 41% 0% 12% 8.2% 21% 24% 14% 14% 33% 0% 108% 25%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 63% 0% 14% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +79%
Contains more Vitamin B5Vitamin B5 +309.1%
Contains more Vitamin B6Vitamin B6 +487.5%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +54.1%
Contains more Vitamin AVitamin A +22.9%
Contains more Vitamin B1Vitamin B1 +30.5%
Contains more FolateFolate +87.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 43µg 36%
Fiber 2.7g 11%
Vitamin B6 0.141mg 0.024mg 9%
Vitamin C 12.2mg 18.8mg 7%
Iron 1.03mg 0.47mg 7%
Folate 33µg 62µg 7%
Magnesium 25mg 44mg 5%
Phosphorus 38mg 59mg 3%
Vitamin E 0.41mg 3%
Vitamin B5 0.225mg 0.055mg 3%
Choline 15.3mg 3%
Protein 1.83g 2.8g 2%
Copper 0.069mg 0.048mg 2%
Selenium 0.6µg 1.5µg 2%
Vitamin B1 0.082mg 0.107mg 2%
Vitamin B3 0.734mg 0.41mg 2%
Fructose 1.39g 2%
Calories 31kcal 47kcal 1%
Calcium 37mg 50mg 1%
Potassium 211mg 240mg 1%
Zinc 0.24mg 0.37mg 1%
Vitamin A 35µg 43µg 1%
Protein per 100 calories 5.9g 6g N/A
Calories per 10 g protein 169kcal 168kcal N/A
Weight per 100 calories 323g 213g N/A
Fats 0.22g 0.4g 0%
Net carbs 4.27g 8.35g N/A
Carbs 6.97g 8.35g 0%
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 6mg 4mg 0%
Manganese 0.216mg 0.205mg 0%
Vitamin B2 0.104mg 0.11mg 0%
Saturated fat 0.05g 0.105g 0%
Monounsaturated fat 0.01g 0.036g 0%
Polyunsaturated fat 0.113g 0.169g 0%
Tryptophan 0.019mg 0.032mg 0%
Threonine 0.079mg 0.104mg 0%
Isoleucine 0.066mg 0.15mg 0%
Leucine 0.112mg 0.2mg 0%
Lysine 0.088mg 0.184mg 0%
Methionine 0.022mg 0.04mg 0%
Phenylalanine 0.067mg 0.154mg 0%
Valine 0.09mg 0.162mg 0%
Histidine 0.034mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +53%
Contains more FatsFats +81.8%
Contains more CarbsCarbs +19.8%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -52.4%
Contains more Mono. FatMonounsaturated fat +260%
Contains more Poly. FatPolyunsaturated fat +49.6%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.