Asparagus vs. Green bean raw — In-Depth Nutrition Comparison
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Summary of differences between asparagus and green bean raw
- Asparagus has more iron, copper, and vitamin B1, while green bean raw has more vitamin C.
- Asparagus covers your daily need for iron 14% more than green bean raw.
- Asparagus contains 3 times more vitamin E than green bean raw. While asparagus contains 1.13mg of vitamin E, green bean raw contains only 0.41mg.
- Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of asparagus is 32.
These are the specific foods used in this comparison Asparagus, raw and Beans, snap, green, raw.
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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.
| Contains more IronIron | +107.8% |
| Contains more CopperCopper | +173.9% |
| Contains more ZincZinc | +125% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +283.3% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +54.2% |
| Contains more ManganeseManganese | +36.7% |
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.
| Contains more Vitamin EVitamin E | +175.6% |
| Contains more Vitamin B1Vitamin B1 | +74.4% |
| Contains more Vitamin B2Vitamin B2 | +35.6% |
| Contains more Vitamin B3Vitamin B3 | +33.2% |
| Contains more Vitamin B5Vitamin B5 | +21.8% |
| Contains more FolateFolate | +57.6% |
| Contains more Vitamin CVitamin C | +117.9% |
| Contains more Vitamin B6Vitamin B6 | +54.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.14mg | 1.03mg | 14% |
| Copper | 0.189mg | 0.069mg | 13% |
| Vitamin C | 5.6mg | 12.2mg | 7% |
| Vitamin E | 1.13mg | 0.41mg | 5% |
| Vitamin B1 | 0.143mg | 0.082mg | 5% |
| Folate | 52µg | 33µg | 5% |
| Vitamin B6 | 0.091mg | 0.141mg | 4% |
| Magnesium | 14mg | 25mg | 3% |
| Zinc | 0.54mg | 0.24mg | 3% |
| Manganese | 0.158mg | 0.216mg | 3% |
| Selenium | 2.3µg | 0.6µg | 3% |
| Vitamin B2 | 0.141mg | 0.104mg | 3% |
| Fiber | 2.1g | 2.7g | 2% |
| Phosphorus | 52mg | 38mg | 2% |
| Vitamin B3 | 0.978mg | 0.734mg | 2% |
| Calories | 20kcal | 31kcal | 1% |
| Protein | 2.2g | 1.83g | 1% |
| Carbs | 3.88g | 6.97g | 1% |
| Calcium | 24mg | 37mg | 1% |
| Vitamin B5 | 0.274mg | 0.225mg | 1% |
| Vitamin K | 41.6µg | 43µg | 1% |
| Protein per 100 calories | 11g | 5.9g | N/A |
| Calories per 10 g protein | 91kcal | 169kcal | N/A |
| Weight per 100 calories | 500g | 323g | N/A |
| Fats | 0.12g | 0.22g | 0% |
| Net carbs | 1.78g | 4.27g | N/A |
| Potassium | 202mg | 211mg | 0% |
| Sugar | 1.88g | 3.26g | N/A |
| Starch | 0.88g | 0% | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin A | 38µg | 35µg | 0% |
| Choline | 16mg | 15.3mg | 0% |
| Saturated fat | 0.04g | 0.05g | 0% |
| Monounsaturated fat | 0g | 0.01g | 0% |
| Polyunsaturated fat | 0.05g | 0.113g | 0% |
| Tryptophan | 0.027mg | 0.019mg | 0% |
| Threonine | 0.084mg | 0.079mg | 0% |
| Isoleucine | 0.075mg | 0.066mg | 0% |
| Leucine | 0.128mg | 0.112mg | 0% |
| Lysine | 0.104mg | 0.088mg | 0% |
| Methionine | 0.031mg | 0.022mg | 0% |
| Phenylalanine | 0.075mg | 0.067mg | 0% |
| Valine | 0.115mg | 0.09mg | 0% |
| Histidine | 0.049mg | 0.034mg | 0% |
| Fructose | 1g | 1.39g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +20.2% |
| Contains more FatsFats | +83.3% |
| Contains more CarbsCarbs | +79.6% |
~equal in
Water
~90.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +126% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.88 g
Sucrose:
0.36 g
Glucose:
1.51 g
Fructose:
1.39 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +56.5% |
| Contains more GlucoseGlucose | +132.3% |
| Contains more FructoseFructose | +39% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g