Yardlong beans vs Beans

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Yardlong beans, mature seeds, raw is higher in more vitamins & minerals

Calories (kcal)

Yardlong beans 347
Beans 128

Protein (g)

Yardlong beans 24.3
Beans 7.52

Carbs (g)

Yardlong beans 61.9
Beans 24.8

Fat (g)

Yardlong beans 1.31
Beans 0.100

Fiber (g)

Yardlong beans 11.0
Beans 7.30

Quick answers

Which has more protein?

Yardlong beans, mature seeds, raw — 24.3g vs 7.52g per 100g.

Which has fewer calories?

Beans, adzuki, mature seed, cooked, boiled, with salt — 128 vs 347 kcal per 100g.

Which is more nutrient-dense?

Yardlong beans, mature seeds, raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient Yardlong beans Beans
Energy
Energy 347 kcal 128 kcal
Macronutrients
Water 8.43 g 66.3 g
Protein 24.3 g 7.52 g
Total lipid (fat) 1.31 g 0.100 g
Carbohydrate, by difference 61.9 g 24.8 g
Fiber, total dietary 11.0 g 7.30 g
Fats & Fatty Acids
Fatty acids, total saturated 0.339 g 0.036 g
Fatty acids, total monounsaturated 0.114 g 0.009 g
Fatty acids, total trans 0 g 0 g
Cholesterol 0 mg 0 mg
Vitamins
Vitamin C, total ascorbic acid 1.60 mg 0 mg
Thiamin (Vitamin B1) 0.887 mg 0.115 mg
Riboflavin (Vitamin B2) 0.235 mg 0.064 mg
Niacin (Vitamin B3) 2.16 mg 0.717 mg
Pantothenic acid (Vitamin B5) 1.56 mg 0.430 mg
Vitamin B-6 — Pyridoxine 0.371 mg 0.096 mg
Biotin (Vitamin B7) 658 ug 121 ug
Folate, total (Vitamin B9) 0 ug 0 ug
Vitamin B-12 — Cobalamin 0 ug 0 ug
Vitamin A, RAE 3.00 ug 0 ug
Vitamin D (D2 + D3) 0 ug 0 ug
Minerals
Calcium, Ca 138 mg 28.0 mg
Iron, Fe 8.61 mg 2.00 mg
Magnesium, Mg 338 mg 52.0 mg
Phosphorus, P 559 mg 168 mg
Potassium, K 1157 mg 532 mg
Sodium, Na 17.0 mg 244 mg
Zinc, Zn 3.50 mg 1.77 mg
Copper, Cu 0.879 mg 0.298 mg
Manganese, Mn 1.59 mg 0.573 mg
Selenium, Se 8.20 ug 1.20 ug
Other Nutrients
Energy 1452 kj 536 kj
Ash 4.03 g 1.33 g
Folic acid (Vitamin B9 — synthetic) 658 ug 121 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) 658 ug 121 ug
Retinol 0 ug 0 ug
Vitamin A, IU 52.0 IU 6.00 IU
Vitamin D (D2 + D3 — total) 0 IU 0 IU
SFA 14:0 (Myristic acid) 0.001 g —
SFA 16:0 (Palmitic acid) 0.318 g —
SFA 18:0 (Stearic acid) 0.020 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.114 g 0.009 g
Fatty acids, total polyunsaturated 0.565 g 0.021 g
PUFA 18:2 (Omega-6, Linoleic acid) 0.308 g 0.021 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.258 g —
Tryptophan (EAA) 0.300 g 0.072 g
Threonine (EAA) 0.926 g 0.255 g
Isoleucine (EAA, BCAA) 0.989 g 0.300 g
Leucine (EAA, BCAA) 1.86 g 0.632 g
Lysine (EAA) 1.65 g 0.567 g
Methionine (EAA) 0.346 g 0.079 g
Cystine (conditionally essential) 0.269 g 0.070 g
Phenylalanine (EAA) 1.42 g 0.398 g
Tyrosine (conditionally essential) 0.786 g 0.224 g
Valine (EAA, BCAA) 1.16 g 0.387 g
Arginine (conditionally essential) 1.68 g 0.486 g
Histidine (EAA) 0.755 g 0.198 g
Alanine 1.11 g 0.439 g
Aspartic acid 2.94 g 0.891 g
Glutamic acid 4.61 g 1.17 g
Glycine (conditionally essential) 1.00 g 0.286 g
Proline (conditionally essential) 1.09 g 0.331 g
Serine 1.22 g 0.369 g

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Yardlong beans, mature seeds, raw nutrition facts Beans, adzuki, mature seed, cooked, boiled, with salt nutrition facts Compare other foods →

Dig deeper — biggest differences

Thiamin (Vitamin B1) +671% in Yardlong beans, mature seeds, raw Selenium, Se +583% in Yardlong beans, mature seeds, raw Magnesium, Mg +550% in Yardlong beans, mature seeds, raw Biotin (Vitamin B7) +444% in Yardlong beans, mature seeds, raw

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