Salsa vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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What are the differences between salsa and yardlong bean (Asparagus bean) raw?
- Salsa is higher in iron, vitamin B6, and copper; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, folate, magnesium, vitamin A, and vitamin B2.
- Salsa's daily need coverage for iron is 22% more.
- Yardlong bean (Asparagus bean) raw contains 108 times less sodium than salsa. Salsa contains 430mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
We used USDA Commodity, salsa and Yardlong bean, raw types in this article.
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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.
| Contains more PotassiumPotassium | +12.5% |
| Contains more IronIron | +376.6% |
| Contains more CopperCopper | +100% |
| Contains more MagnesiumMagnesium | +175% |
| Contains more CalciumCalcium | +316.7% |
| Contains more ZincZinc | +117.6% |
| Contains more PhosphorusPhosphorus | +96.7% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +275% |
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.
| Contains more Vitamin B3Vitamin B3 | +163.4% |
| Contains more Vitamin B6Vitamin B6 | +520.8% |
| Contains more Vitamin CVitamin C | +370% |
| Contains more Vitamin AVitamin A | +53.6% |
| Contains more Vitamin B1Vitamin B1 | +114% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more FolateFolate | +226.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.24mg | 0.47mg | 22% |
| Sodium | 430mg | 4mg | 19% |
| Vitamin C | 4mg | 18.8mg | 16% |
| Folate | 19µg | 62µg | 11% |
| Vitamin B6 | 0.149mg | 0.024mg | 10% |
| Manganese | 0.205mg | 9% | |
| Magnesium | 16mg | 44mg | 7% |
| Fiber | 1.4g | 6% | |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Copper | 0.096mg | 0.048mg | 5% |
| Vitamin B1 | 0.05mg | 0.107mg | 5% |
| Vitamin B3 | 1.08mg | 0.41mg | 4% |
| Phosphorus | 30mg | 59mg | 4% |
| Calcium | 12mg | 50mg | 4% |
| Protein | 1.5g | 2.8g | 3% |
| Zinc | 0.17mg | 0.37mg | 2% |
| Vitamin A | 28µg | 43µg | 2% |
| Selenium | 0.4µg | 1.5µg | 2% |
| Vitamin B5 | 0.055mg | 1% | |
| Calories | 36kcal | 47kcal | 1% |
| Potassium | 270mg | 240mg | 1% |
| Fats | 0.2g | 0.4g | 0% |
| Carbs | 7g | 8.35g | 0% |
| Net carbs | 5.6g | 8.35g | N/A |
| Saturated fat | 0.029g | 0.105g | 0% |
| Monounsaturated fat | 0.016g | 0.036g | 0% |
| Polyunsaturated fat | 0.107g | 0.169g | 0% |
| Tryptophan | 0.032mg | 0% | |
| Threonine | 0.104mg | 0% | |
| Isoleucine | 0.15mg | 0% | |
| Leucine | 0.2mg | 0% | |
| Lysine | 0.184mg | 0% | |
| Methionine | 0.04mg | 0% | |
| Phenylalanine | 0.154mg | 0% | |
| Valine | 0.162mg | 0% | |
| Histidine | 0.09mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.2 g
Carbs:
7 g
Water:
89.7 g
Other:
1.6 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more OtherOther | +166.7% |
| Contains more ProteinProtein | +86.7% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +19.3% |
~equal in
Water
~87.85g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.029 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.107 g
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
| Contains less Sat. FatSaturated fat | -72.4% |
| Contains more Mono. FatMonounsaturated fat | +125% |
| Contains more Poly. FatPolyunsaturated fat | +57.9% |