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Seed vs Yardlong bean - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Yardlong bean
Yardlong bean contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Yardlong bean
Yardlong bean is lower in Saturated Fat (difference - 3.225g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Yardlong bean
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Yardlong bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
25
Seed
17
Yardlong bean
Mineral Summary Score
137
Seed
14
Yardlong bean

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
Contains more Iron +1542.6%
Contains more Calcium +1162%
Contains more Potassium +69.6%
Contains more Magnesium +661.4%
Contains more Copper +1825%
Contains more Zinc +1137.8%
Contains more Phosphorus +1357.6%
Contains less Sodium -75%
Contains more Iron +1542.6%
Contains more Calcium +1162%
Contains more Potassium +69.6%
Contains more Magnesium +661.4%
Contains more Copper +1825%
Contains more Zinc +1137.8%
Contains more Phosphorus +1357.6%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%
Contains more Vitamin C +1075%
Contains more Vitamin A +1501.9%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%
Contains more Vitamin C +1075%
Contains more Vitamin A +1501.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
17%
Yardlong bean
Carbohydrates
42%
Seed
8%
Yardlong bean
Fats
142%
Seed
2%
Yardlong bean

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Yardlong bean Opinion
Calories 486 47 Seed
Protein 16.54 2.8 Seed
Fats 30.74 0.4 Seed
Vitamin C 1.6 18.8 Yardlong bean
Carbs 42.12 8.35 Seed
Cholesterol 0 0
Vitamin D 0 Yardlong bean
Iron 7.72 0.47 Seed
Calcium 631 50 Seed
Potassium 407 240 Seed
Magnesium 335 44 Seed
Sugars
Fiber 34.4 Seed
Copper 0.924 0.048 Seed
Zinc 4.58 0.37 Seed
Starch
Phosphorus 860 59 Seed
Sodium 16 4 Yardlong bean
Vitamin A 54 865 Yardlong bean
Vitamin E 0.5 Seed
Vitamin D 0 Yardlong bean
Vitamin B1 0.62 0.107 Seed
Vitamin B2 0.17 0.11 Seed
Vitamin B3 8.83 0.41 Seed
Vitamin B5 0.055 Yardlong bean
Vitamin B6 0.024 Yardlong bean
Vitamin B12 0 0
Vitamin K
Folic acid (B9) 0 Yardlong bean
Trans Fat 0.14 0 Yardlong bean
Saturated Fat 3.33 0.105 Yardlong bean
Monounsaturated Fat 2.309 0.036 Seed
Polyunsaturated fat 23.665 0.169 Seed
Tryptophan 0.436 0.032 Seed
Threonine 0.709 0.104 Seed
Isoleucine 0.801 0.15 Seed
Leucine 1.371 0.2 Seed
Lysine 0.97 0.184 Seed
Methionine 0.588 0.04 Seed
Phenylalanine 1.016 0.154 Seed
Valine 0.95 0.162 Seed
Histidine 0.531 0.09 Seed
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.