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  6. Sunflower seed vs. Yardlong bean (Asparagus bean)

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

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What are the main differences between Sunflower seed and Yardlong bean (Asparagus bean)?

  • Yardlong bean (Asparagus bean) has less Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, Vitamin B3, and Folate than Sunflower seed.
  • Sunflower seed's daily need coverage for Copper is 195% higher.
  • Sunflower seed has 56 times more Vitamin B6 than Yardlong bean (Asparagus bean). Sunflower seed has 1.345mg of Vitamin B6, while Yardlong bean (Asparagus bean) has 0.024mg.

We used Seeds, sunflower seed kernels, dried and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Sunflower seed 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.
Sunflower seed
Sunflower seed
9
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +77.3%
Contains more Iron +435.7%
Contains more Magnesium +673.8%
Contains more Phosphorus +1057.9%
Contains more Potassium +122.4%
Contains more Zinc +1288.9%
Contains more Copper +3729.8%
Contains more Manganese +870.1%
Contains more Selenium +3433.3%
Contains less Sodium -55.6%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +77.3%
Contains more Iron +435.7%
Contains more Magnesium +673.8%
Contains more Phosphorus +1057.9%
Contains more Potassium +122.4%
Contains more Zinc +1288.9%
Contains more Copper +3729.8%
Contains more Manganese +870.1%
Contains more Selenium +3433.3%
Contains less Sodium -55.6%

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.
Sunflower seed
Sunflower seed
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +1641.2%
Contains more Vitamin B2 +258.6%
Contains more Vitamin B3 +1223%
Contains more Vitamin B5 +2115.7%
Contains more Vitamin B6 +5504.2%
Contains more Folate +404.4%
Contains more Vitamin A +800%
Contains more Vitamin C +1057.1%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Yardlong bean (Asparagus bean)
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 +1641.2%
Contains more Vitamin B2 +258.6%
Contains more Vitamin B3 +1223%
Contains more Vitamin B5 +2115.7%
Contains more Vitamin B6 +5504.2%
Contains more Folate +404.4%
Contains more Vitamin A +800%
Contains more Vitamin C +1057.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sunflower seed
Sunflower seed
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +721.3%
Contains more Fats +51360%
Contains more Carbs +117.9%
Contains more Other +320.8%
Contains more Water +1749.3%
Sunflower seed
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Yardlong bean (Asparagus bean)
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 +721.3%
Contains more Fats +51360%
Contains more Carbs +117.9%
Contains more Other +320.8%
Contains more Water +1749.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sunflower seed
Sunflower seed
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +205766.7%
Contains more Polyunsaturated fat +54988.1%
Contains less Saturated Fat -99.4%
Sunflower seed
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +205766.7%
Contains more Polyunsaturated fat +54988.1%
Contains less Saturated Fat -99.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sunflower seed Yardlong bean (Asparagus bean) Opinion
Net carbs 11.4g 9.18g Sunflower seed
Protein 20.78g 2.53g Sunflower seed
Fats 51.46g 0.1g Sunflower seed
Carbs 20g 9.18g Sunflower seed
Calories 584kcal 47kcal Sunflower seed
Sugar 2.62g Yardlong bean (Asparagus bean)
Fiber 8.6g Sunflower seed
Calcium 78mg 44mg Sunflower seed
Iron 5.25mg 0.98mg Sunflower seed
Magnesium 325mg 42mg Sunflower seed
Phosphorus 660mg 57mg Sunflower seed
Potassium 645mg 290mg Sunflower seed
Sodium 9mg 4mg Yardlong bean (Asparagus bean)
Zinc 5mg 0.36mg Sunflower seed
Copper 1.8mg 0.047mg Sunflower seed
Manganese 1.95mg 0.201mg Sunflower seed
Selenium 53µg 1.5µg Sunflower seed
Vitamin A 50IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 3µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 35.17mg Sunflower seed
Vitamin C 1.4mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 1.48mg 0.085mg Sunflower seed
Vitamin B2 0.355mg 0.099mg Sunflower seed
Vitamin B3 8.335mg 0.63mg Sunflower seed
Vitamin B5 1.13mg 0.051mg Sunflower seed
Vitamin B6 1.345mg 0.024mg Sunflower seed
Folate 227µg 45µg Sunflower seed
Tryptophan 0.348mg 0.029mg Sunflower seed
Threonine 0.928mg 0.094mg Sunflower seed
Isoleucine 1.139mg 0.135mg Sunflower seed
Leucine 1.659mg 0.18mg Sunflower seed
Lysine 0.937mg 0.166mg Sunflower seed
Methionine 0.494mg 0.036mg Sunflower seed
Phenylalanine 1.169mg 0.139mg Sunflower seed
Valine 1.315mg 0.146mg Sunflower seed
Histidine 0.632mg 0.082mg Sunflower seed
Saturated Fat 4.455g 0.026g Yardlong bean (Asparagus bean)
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 18.528g 0.009g Sunflower seed
Polyunsaturated fat 23.137g 0.042g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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
156%
Sunflower seed
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
207%
Sunflower seed
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 - 2.62g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 4.429g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.