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  6. Alfalfa seeds vs. Yardlong bean (Asparagus bean)

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

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Differences between Alfalfa seeds and Yardlong bean (Asparagus bean)

  • Alfalfa seeds are higher in Copper, Vitamin B5, and Zinc, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, and Potassium.
  • Alfalfa seeds' daily need coverage for Copper is 12% higher.
  • Alfalfa seeds have 11 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Alfalfa seeds have 0.563mg of Vitamin B5, Yardlong bean (Asparagus bean) has only 0.051mg.

The food types used in this comparison are Alfalfa seeds, sprouted, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Alfalfa seeds 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.
Alfalfa seeds
Alfalfa seeds
3
:
7
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Phosphorus +22.8%
Contains more Zinc +155.6%
Contains more Copper +234%
Contains more Calcium +37.5%
Contains more Magnesium +55.6%
Contains more Potassium +267.1%
Contains less Sodium -33.3%
Contains more Selenium +150%
Equal in Iron - 0.98
Equal in Manganese - 0.201
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
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 Phosphorus +22.8%
Contains more Zinc +155.6%
Contains more Copper +234%
Contains more Calcium +37.5%
Contains more Magnesium +55.6%
Contains more Potassium +267.1%
Contains less Sodium -33.3%
Contains more Selenium +150%
Equal in Iron - 0.98
Equal in Manganese - 0.201

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.
Alfalfa seeds
Alfalfa seeds
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B2 +27.3%
Contains more Vitamin B5 +1003.9%
Contains more Vitamin B6 +41.7%
Contains more Vitamin A +190.3%
Contains more Vitamin C +97.6%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B3 +31%
Contains more Folate +25%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
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 B2 +27.3%
Contains more Vitamin B5 +1003.9%
Contains more Vitamin B6 +41.7%
Contains more Vitamin A +190.3%
Contains more Vitamin C +97.6%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B3 +31%
Contains more Folate +25%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +57.7%
Contains more Fats +590%
Contains more Carbs +337.1%
Contains more Other +80%
Equal in Water - 87.47
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 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 +57.7%
Contains more Fats +590%
Contains more Carbs +337.1%
Contains more Other +80%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Alfalfa seeds
Alfalfa seeds
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +873.8%
Contains less Saturated Fat -62.3%
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 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 +522.2%
Contains more Polyunsaturated fat +873.8%
Contains less Saturated Fat -62.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Alfalfa seeds Yardlong bean (Asparagus bean) Opinion
Net carbs 0.2g 9.18g Yardlong bean (Asparagus bean)
Protein 3.99g 2.53g Alfalfa seeds
Fats 0.69g 0.1g Alfalfa seeds
Carbs 2.1g 9.18g Yardlong bean (Asparagus bean)
Calories 23kcal 47kcal Yardlong bean (Asparagus bean)
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Yardlong bean (Asparagus bean)
Fiber 1.9g Alfalfa seeds
Calcium 32mg 44mg Yardlong bean (Asparagus bean)
Iron 0.96mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 27mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 70mg 57mg Alfalfa seeds
Potassium 79mg 290mg Yardlong bean (Asparagus bean)
Sodium 6mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.92mg 0.36mg Alfalfa seeds
Copper 0.157mg 0.047mg Alfalfa seeds
Manganese 0.188mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.6µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 155IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 8µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 8.2mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.076mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.126mg 0.099mg Alfalfa seeds
Vitamin B3 0.481mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.563mg 0.051mg Alfalfa seeds
Vitamin B6 0.034mg 0.024mg Alfalfa seeds
Folate 36µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.134mg 0.094mg Alfalfa seeds
Isoleucine 0.143mg 0.135mg Alfalfa seeds
Leucine 0.267mg 0.18mg Alfalfa seeds
Lysine 0.214mg 0.166mg Alfalfa seeds
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.145mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.069g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.056g 0.009g Alfalfa seeds
Polyunsaturated fat 0.409g 0.042g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Alfalfa seeds 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
20%
Alfalfa seeds
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
21%
Alfalfa seeds
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 - 0.2g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.