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

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

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What are the differences between sardines and yardlong bean (Asparagus bean) raw?

  • Sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Sardines have a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

We used Fish, sardine, Atlantic, canned in oil, drained solids with bone and Yardlong bean, raw types in this article.

Infographic

Sardines vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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 CalciumCalcium +664%
Contains more PotassiumPotassium +65.4%
Contains more IronIron +521.3%
Contains more CopperCopper +287.5%
Contains more ZincZinc +254.1%
Contains more PhosphorusPhosphorus +730.5%
Contains more SeleniumSelenium +3413.3%
Contains more MagnesiumMagnesium +12.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +89.8%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.4%
Contains more Vitamin B3Vitamin B3 +1179.3%
Contains more Vitamin B5Vitamin B5 +1067.3%
Contains more Vitamin B6Vitamin B6 +595.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more FolateFolate +520%

All nutrients comparison - raw data values

Nutrient Sardines Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 8.94µg 0µg 373%
Selenium 52.7µg 1.5µg 93%
Phosphorus 490mg 59mg 62%
Cholesterol 142mg 0mg 47%
Protein 24.62g 2.8g 44%
Calcium 382mg 50mg 33%
Polyunsaturated fat 5.148g 0.169g 33%
Iron 2.92mg 0.47mg 31%
Vitamin B3 5.245mg 0.41mg 30%
Vitamin D 193IU 0IU 24%
Vitamin D 4.8µg 0µg 24%
Vitamin C 0mg 18.8mg 21%
Fats 11.45g 0.4g 17%
Copper 0.186mg 0.048mg 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Folate 10µg 62µg 13%
Sodium 307mg 4mg 13%
Vitamin B5 0.642mg 0.055mg 12%
Vitamin B6 0.167mg 0.024mg 11%
Monounsaturated fat 3.869g 0.036g 10%
Zinc 1.31mg 0.37mg 9%
Vitamin B2 0.227mg 0.11mg 9%
Calories 208kcal 47kcal 8%
Saturated fat 1.528g 0.105g 6%
Potassium 397mg 240mg 5%
Manganese 0.108mg 0.205mg 4%
Carbs 0g 8.35g 3%
Vitamin B1 0.08mg 0.107mg 2%
Vitamin K 2.6µg 2%
Vitamin A 32µg 43µg 1%
Magnesium 39mg 44mg 1%
Net carbs 0g 8.35g N/A
Tryptophan 0.276mg 0.032mg 0%
Threonine 1.079mg 0.104mg 0%
Isoleucine 1.134mg 0.15mg 0%
Leucine 2.001mg 0.2mg 0%
Lysine 2.26mg 0.184mg 0%
Methionine 0.729mg 0.04mg 0%
Phenylalanine 0.961mg 0.154mg 0%
Valine 1.268mg 0.162mg 0%
Histidine 0.725mg 0.09mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 +779.3%
Contains more FatsFats +2762.5%
Contains more OtherOther +620%
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 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 +10647.2%
Contains more Poly. FatPolyunsaturated fat +2946.2%
Contains less Sat. FatSaturated fat -93.1%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.