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

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

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Significant differences between safflower and yardlong bean (Asparagus bean) raw

  • The amount of copper, vitamin B6, vitamin B1, phosphorus, vitamin B5, manganese, magnesium, iron, zinc, and folate in safflower is higher than in yardlong bean (Asparagus bean) raw.
  • Safflower covers your daily copper needs 189% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 73 times less vitamin B5 than safflower. Safflower has 4.03mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Yardlong bean, raw.

Infographic

Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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 MagnesiumMagnesium +702.3%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +186.3%
Contains more IronIron +942.6%
Contains more CopperCopper +3539.6%
Contains more ZincZinc +1264.9%
Contains more PhosphorusPhosphorus +991.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +882.4%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 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 +986.9%
Contains more Vitamin B2Vitamin B2 +277.3%
Contains more Vitamin B3Vitamin B3 +457.1%
Contains more Vitamin B5Vitamin B5 +7227.3%
Contains more Vitamin B6Vitamin B6 +4775%
Contains more FolateFolate +158.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1333.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Yardlong bean (Asparagus bean) raw DV% diff.
Copper 1.747mg 0.048mg 189%
Polyunsaturated fat 28.223g 0.169g 187%
Vitamin B1 1.163mg 0.107mg 88%
Vitamin B6 1.17mg 0.024mg 88%
Phosphorus 644mg 59mg 84%
Vitamin B5 4.03mg 0.055mg 80%
Manganese 2.014mg 0.205mg 79%
Magnesium 353mg 44mg 74%
Fats 38.45g 0.4g 59%
Iron 4.9mg 0.47mg 55%
Zinc 5.05mg 0.37mg 43%
Protein 16.18g 2.8g 27%
Folate 160µg 62µg 25%
Calories 517kcal 47kcal 24%
Vitamin B2 0.415mg 0.11mg 23%
Vitamin C 0mg 18.8mg 21%
Saturated fat 3.682g 0.105g 16%
Potassium 687mg 240mg 13%
Monounsaturated fat 4.848g 0.036g 12%
Vitamin B3 2.284mg 0.41mg 12%
Carbs 34.29g 8.35g 9%
Vitamin A 3µg 43µg 4%
Calcium 78mg 50mg 3%
Selenium 1.5µg 3%
Net carbs 34.29g 8.35g N/A
Sodium 3mg 4mg 0%
Tryptophan 0.183mg 0.032mg 0%
Threonine 0.586mg 0.104mg 0%
Isoleucine 0.717mg 0.15mg 0%
Leucine 1.154mg 0.2mg 0%
Lysine 0.534mg 0.184mg 0%
Methionine 0.284mg 0.04mg 0%
Phenylalanine 0.806mg 0.154mg 0%
Valine 1.025mg 0.162mg 0%
Histidine 0.452mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 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 +477.9%
Contains more FatsFats +9512.5%
Contains more CarbsCarbs +310.7%
Contains more OtherOther +810%
Contains more WaterWater +1463.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 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 +13366.7%
Contains more Poly. FatPolyunsaturated fat +16600%
Contains less Sat. FatSaturated fat -97.1%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.