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  6. Pacific saury raw vs. Yardlong bean (Asparagus bean) raw

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

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Differences between Pacific saury raw and Yardlong bean (Asparagus bean) raw

  • Pacific saury raw has more Vitamin B12, Phosphorus, Selenium, Vitamin D, Vitamin B5, Vitamin B3, and Vitamin B6, while Yardlong bean (Asparagus bean) raw has more Vitamin C, and Folate.
  • Pacific saury raw's daily need coverage for Vitamin B12 is 83% higher.
  • The amount of Cholesterol in Yardlong bean (Asparagus bean) raw is lower.

The food types used in this comparison are Fish, pike, northern, raw and Yardlong bean, raw.

Infographic

Pacific saury 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.
Pacific saury raw
Pacific saury raw
8
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Calcium +14%
Contains more Iron +17%
Contains more Phosphorus +272.9%
Contains more Zinc +81.1%
Contains more Manganese +17.1%
Contains more Selenium +740%
Contains more Magnesium +41.9%
Contains less Sodium -89.7%
Equal in Potassium - 240
Equal in Copper - 0.048
Pacific saury raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 21% 23% 95% 23% 6% 19% 17% 32% 69%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Calcium +14%
Contains more Iron +17%
Contains more Phosphorus +272.9%
Contains more Zinc +81.1%
Contains more Manganese +17.1%
Contains more Selenium +740%
Contains more Magnesium +41.9%
Contains less Sodium -89.7%
Equal in Potassium - 240
Equal in Copper - 0.048

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.
Pacific saury raw
Pacific saury raw
7
:
5
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +461%
Contains more Vitamin B5 +1263.6%
Contains more Vitamin B6 +387.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1135.7%
Contains more Vitamin C +394.7%
Contains more Vitamin B1 +84.5%
Contains more Vitamin B2 +74.6%
Contains more Folate +313.3%
Pacific saury raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +461%
Contains more Vitamin B5 +1263.6%
Contains more Vitamin B6 +387.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1135.7%
Contains more Vitamin C +394.7%
Contains more Vitamin B1 +84.5%
Contains more Vitamin B2 +74.6%
Contains more Folate +313.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
3
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +587.9%
Contains more Fats +72.5%
Contains more Other +88.3%
Contains more Carbs +∞%
Contains more Water +11.3%
Pacific saury raw
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Yardlong bean (Asparagus bean) raw
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 Protein +587.9%
Contains more Fats +72.5%
Contains more Other +88.3%
Contains more Carbs +∞%
Contains more Water +11.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pacific saury raw
Pacific saury raw
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +336.1%
Contains more Polyunsaturated fat +19.5%
Contains less Saturated Fat -11%
Pacific saury raw
25% 33% 42%
Saturated Fat: 0.118 g
Monounsaturated Fat: 0.157 g
Polyunsaturated fat: 0.202 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +336.1%
Contains more Polyunsaturated fat +19.5%
Contains less Saturated Fat -11%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury raw Yardlong bean (Asparagus bean) raw Opinion
Net carbs 0g 8.35g Yardlong bean (Asparagus bean) raw
Protein 19.26g 2.8g Pacific saury raw
Fats 0.69g 0.4g Pacific saury raw
Carbs 0g 8.35g Yardlong bean (Asparagus bean) raw
Calories 88kcal 47kcal Pacific saury raw
Calcium 57mg 50mg Pacific saury raw
Iron 0.55mg 0.47mg Pacific saury raw
Magnesium 31mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 220mg 59mg Pacific saury raw
Potassium 259mg 240mg Pacific saury raw
Sodium 39mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 0.67mg 0.37mg Pacific saury raw
Copper 0.051mg 0.048mg Pacific saury raw
Manganese 0.24mg 0.205mg Pacific saury raw
Selenium 12.6µg 1.5µg Pacific saury raw
Vitamin A 70IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 21µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.2mg Pacific saury raw
Vitamin D 99IU 0IU Pacific saury raw
Vitamin D 2.5µg 0µg Pacific saury raw
Vitamin C 3.8mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.058mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.063mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 2.3mg 0.41mg Pacific saury raw
Vitamin B5 0.75mg 0.055mg Pacific saury raw
Vitamin B6 0.117mg 0.024mg Pacific saury raw
Folate 15µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin B12 2µg 0µg Pacific saury raw
Vitamin K 0.1µg Pacific saury raw
Tryptophan 0.216mg 0.032mg Pacific saury raw
Threonine 0.844mg 0.104mg Pacific saury raw
Isoleucine 0.887mg 0.15mg Pacific saury raw
Leucine 1.565mg 0.2mg Pacific saury raw
Lysine 1.768mg 0.184mg Pacific saury raw
Methionine 0.57mg 0.04mg Pacific saury raw
Phenylalanine 0.752mg 0.154mg Pacific saury raw
Valine 0.992mg 0.162mg Pacific saury raw
Histidine 0.567mg 0.09mg Pacific saury raw
Cholesterol 39mg 0mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.118g 0.105g Yardlong bean (Asparagus bean) raw
Omega-3 - DHA 0.074g Pacific saury raw
Omega-3 - EPA 0.033g Pacific saury raw
Omega-3 - DPA 0.014g Pacific saury raw
Monounsaturated Fat 0.157g 0.036g Pacific saury raw
Polyunsaturated fat 0.202g 0.169g Pacific saury raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
42%
Pacific saury raw
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
32%
Pacific saury raw
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Pacific saury raw
Pacific saury raw is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Pacific saury raw
Pacific saury raw is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.