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  6. Salmon raw vs. Yardlong bean (Asparagus bean) raw

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

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A recap on differences between salmon raw and yardlong bean (Asparagus bean) raw

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, vitamin B2, and phosphorus, yet yardlong bean (Asparagus bean) raw is higher in vitamin C.
  • Salmon raw covers your daily vitamin B12 needs 133% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Yardlong bean, raw.

Infographic

Salmon raw vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +70.2%
Contains more CopperCopper +420.8%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +239%
Contains more SeleniumSelenium +2333.3%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +316.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +1181.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B1Vitamin B1 +111.2%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +1817.1%
Contains more Vitamin B5Vitamin B5 +2925.5%
Contains more Vitamin B6Vitamin B6 +3308.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +258.3%
Contains more FolateFolate +148%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Salmon raw Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 1.5µg 64%
Vitamin B6 0.818mg 0.024mg 61%
Vitamin B3 7.86mg 0.41mg 47%
Protein 19.84g 2.8g 34%
Vitamin B5 1.664mg 0.055mg 32%
Copper 0.25mg 0.048mg 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.38mg 0.11mg 21%
Phosphorus 200mg 59mg 20%
Cholesterol 55mg 0mg 18%
Polyunsaturated fat 2.539g 0.169g 16%
Vitamin B1 0.226mg 0.107mg 10%
Folate 25µg 62µg 9%
Fats 6.34g 0.4g 9%
Manganese 0.016mg 0.205mg 8%
Potassium 490mg 240mg 7%
Monounsaturated fat 2.103g 0.036g 5%
Calories 142kcal 47kcal 5%
Iron 0.8mg 0.47mg 4%
Calcium 12mg 50mg 4%
Magnesium 29mg 44mg 4%
Saturated fat 0.981g 0.105g 4%
Vitamin A 12µg 43µg 3%
Carbs 0g 8.35g 3%
Sodium 44mg 4mg 2%
Zinc 0.64mg 0.37mg 2%
Net carbs 0g 8.35g N/A
Tryptophan 0.222mg 0.032mg 0%
Threonine 0.87mg 0.104mg 0%
Isoleucine 0.914mg 0.15mg 0%
Leucine 1.613mg 0.2mg 0%
Lysine 1.822mg 0.184mg 0%
Methionine 0.587mg 0.04mg 0%
Phenylalanine 0.775mg 0.154mg 0%
Valine 1.022mg 0.162mg 0%
Histidine 0.584mg 0.09mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +608.6%
Contains more FatsFats +1485%
Contains more OtherOther +786.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +5741.7%
Contains more Poly. FatPolyunsaturated fat +1402.4%
Contains less Sat. FatSaturated fat -89.3%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.