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

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Significant differences between Flax and Yardlong bean (Asparagus bean)

  • Flax is richer than Yardlong bean (Asparagus bean) in Copper, Vitamin B1, Manganese, Phosphorus, Magnesium, Iron, Selenium, Zinc, Vitamin B6, and Calcium.
  • Flax covers your daily Copper needs 130% more than Yardlong bean (Asparagus bean).
  • Flax has 20 times more Vitamin B6 than Yardlong bean (Asparagus bean). Flax has 0.473mg of Vitamin B6, while Yardlong bean (Asparagus bean) has 0.024mg.

Specific food types used in this comparison are Seeds, flaxseed and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Flax vs Yardlong bean (Asparagus bean) infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +479.5%
Contains more Iron +484.7%
Contains more Magnesium +833.3%
Contains more Phosphorus +1026.3%
Contains more Potassium +180.3%
Contains more Zinc +1105.6%
Contains more Copper +2495.7%
Contains more Manganese +1134.8%
Contains more Selenium +1593.3%
Contains less Sodium -86.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +479.5%
Contains more Iron +484.7%
Contains more Magnesium +833.3%
Contains more Phosphorus +1026.3%
Contains more Potassium +180.3%
Contains more Zinc +1105.6%
Contains more Copper +2495.7%
Contains more Manganese +1134.8%
Contains more Selenium +1593.3%
Contains less Sodium -86.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flax
8
:
Contains more Vitamin B1 +1834.1%
Contains more Vitamin B2 +62.6%
Contains more Vitamin B3 +388.9%
Contains more Vitamin B5 +1831.4%
Contains more Vitamin B6 +1870.8%
Contains more Folate +93.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +1834.1%
Contains more Vitamin B2 +62.6%
Contains more Vitamin B3 +388.9%
Contains more Vitamin B5 +1831.4%
Contains more Vitamin B6 +1870.8%
Contains more Folate +93.3%
Contains more Vitamin A +∞%
Contains more Vitamin C +2600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +622.9%
Contains more Fats +42060%
Contains more Carbs +214.6%
Contains more Other +415.3%
Contains more Water +1156.8%
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +622.9%
Contains more Fats +42060%
Contains more Carbs +214.6%
Contains more Other +415.3%
Contains more Water +1156.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +83533.3%
Contains more Polyunsaturated fat +68304.8%
Contains less Saturated Fat -99.3%
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +83533.3%
Contains more Polyunsaturated fat +68304.8%
Contains less Saturated Fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax Yardlong bean (Asparagus bean) Opinion
Net carbs 1.58g 9.18g Yardlong bean (Asparagus bean)
Protein 18.29g 2.53g Flax
Fats 42.16g 0.1g Flax
Carbs 28.88g 9.18g Flax
Calories 534kcal 47kcal Flax
Sugar 1.55g Yardlong bean (Asparagus bean)
Fiber 27.3g Flax
Calcium 255mg 44mg Flax
Iron 5.73mg 0.98mg Flax
Magnesium 392mg 42mg Flax
Phosphorus 642mg 57mg Flax
Potassium 813mg 290mg Flax
Sodium 30mg 4mg Yardlong bean (Asparagus bean)
Zinc 4.34mg 0.36mg Flax
Copper 1.22mg 0.047mg Flax
Manganese 2.482mg 0.201mg Flax
Selenium 25.4µg 1.5µg Flax
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.31mg Flax
Vitamin C 0.6mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 1.644mg 0.085mg Flax
Vitamin B2 0.161mg 0.099mg Flax
Vitamin B3 3.08mg 0.63mg Flax
Vitamin B5 0.985mg 0.051mg Flax
Vitamin B6 0.473mg 0.024mg Flax
Folate 87µg 45µg Flax
Vitamin K 4.3µg Flax
Tryptophan 0.297mg 0.029mg Flax
Threonine 0.766mg 0.094mg Flax
Isoleucine 0.896mg 0.135mg Flax
Leucine 1.235mg 0.18mg Flax
Lysine 0.862mg 0.166mg Flax
Methionine 0.37mg 0.036mg Flax
Phenylalanine 0.957mg 0.139mg Flax
Valine 1.072mg 0.146mg Flax
Histidine 0.472mg 0.082mg Flax
Saturated Fat 3.663g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 7.527g 0.009g Flax
Polyunsaturated fat 28.73g 0.042g Flax
Omega-6 - Eicosadienoic acid 0.007g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
63%
Flax
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
191%
Flax
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 3.637g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.