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

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Summary of differences between Sesame and Yardlong bean (Asparagus bean)

  • The amount of Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B6, and Vitamin B1 in Sesame is higher than in Yardlong bean (Asparagus bean).
  • Sesame covers your daily need of Copper 448% more than Yardlong bean (Asparagus bean).
  • Sesame contains 33 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Sesame contains 0.79mg of Vitamin B6, Yardlong bean (Asparagus bean) contains only 0.024mg.

These are the specific foods used in this comparison Seeds, sesame seeds, whole, dried and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Sesame vs Yardlong bean (Asparagus bean) infographic
Infographic link

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 +2115.9%
Contains more Iron +1384.7%
Contains more Magnesium +735.7%
Contains more Phosphorus +1003.5%
Contains more Potassium +61.4%
Contains more Zinc +2052.8%
Contains more Copper +8585.1%
Contains more Manganese +1123.9%
Contains more Selenium +2193.3%
Contains less Sodium -63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +2115.9%
Contains more Iron +1384.7%
Contains more Magnesium +735.7%
Contains more Phosphorus +1003.5%
Contains more Potassium +61.4%
Contains more Zinc +2052.8%
Contains more Copper +8585.1%
Contains more Manganese +1123.9%
Contains more Selenium +2193.3%
Contains less Sodium -63.6%

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.
Sesame
7
:
Contains more Vitamin B1 +830.6%
Contains more Vitamin B2 +149.5%
Contains more Vitamin B3 +616.7%
Contains more Vitamin B6 +3191.7%
Contains more Folate +115.6%
Contains more Vitamin A +4900%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.051
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
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 +830.6%
Contains more Vitamin B2 +149.5%
Contains more Vitamin B3 +616.7%
Contains more Vitamin B6 +3191.7%
Contains more Folate +115.6%
Contains more Vitamin A +4900%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.051

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +600.8%
Contains more Fats +49570%
Contains more Carbs +155.4%
Contains more Other +519.4%
Contains more Water +1765%
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 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 +600.8%
Contains more Fats +49570%
Contains more Carbs +155.4%
Contains more Other +519.4%
Contains more Water +1765%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +208333.3%
Contains more Polyunsaturated fat +51740.5%
Contains less Saturated Fat -99.6%
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +208333.3%
Contains more Polyunsaturated fat +51740.5%
Contains less Saturated Fat -99.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame 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 Sesame Yardlong bean (Asparagus bean) Opinion
Net carbs 11.65g 9.18g Sesame
Protein 17.73g 2.53g Sesame
Fats 49.67g 0.1g Sesame
Carbs 23.45g 9.18g Sesame
Calories 573kcal 47kcal Sesame
Sugar 0.3g Yardlong bean (Asparagus bean)
Fiber 11.8g Sesame
Calcium 975mg 44mg Sesame
Iron 14.55mg 0.98mg Sesame
Magnesium 351mg 42mg Sesame
Phosphorus 629mg 57mg Sesame
Potassium 468mg 290mg Sesame
Sodium 11mg 4mg Yardlong bean (Asparagus bean)
Zinc 7.75mg 0.36mg Sesame
Copper 4.082mg 0.047mg Sesame
Manganese 2.46mg 0.201mg Sesame
Selenium 34.4µg 1.5µg Sesame
Vitamin A 9IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.25mg Sesame
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.791mg 0.085mg Sesame
Vitamin B2 0.247mg 0.099mg Sesame
Vitamin B3 4.515mg 0.63mg Sesame
Vitamin B5 0.05mg 0.051mg Yardlong bean (Asparagus bean)
Vitamin B6 0.79mg 0.024mg Sesame
Folate 97µg 45µg Sesame
Tryptophan 0.388mg 0.029mg Sesame
Threonine 0.736mg 0.094mg Sesame
Isoleucine 0.763mg 0.135mg Sesame
Leucine 1.358mg 0.18mg Sesame
Lysine 0.569mg 0.166mg Sesame
Methionine 0.586mg 0.036mg Sesame
Phenylalanine 0.94mg 0.139mg Sesame
Valine 0.99mg 0.146mg Sesame
Histidine 0.522mg 0.082mg Sesame
Saturated Fat 6.957g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 18.759g 0.009g Sesame
Polyunsaturated fat 21.773g 0.042g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50%
Sesame
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
348%
Sesame
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 - 0.3g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 6.931g)
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 - $4)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.