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  6. Seaweed vs. Yardlong bean (Asparagus bean)

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

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A recap on differences between Seaweed and Yardlong bean (Asparagus bean)

  • Seaweed has more Folate, Iron, Magnesium, Calcium, Vitamin B5, Copper, and Zinc, however, Yardlong bean (Asparagus bean) is higher in Vitamin C, and Potassium.
  • Seaweed covers your daily Folate needs 34% more than Yardlong bean (Asparagus bean).
  • Yardlong bean (Asparagus bean) contains 58 times less Sodium than Seaweed. Seaweed contains 233mg of Sodium, while Yardlong bean (Asparagus bean) contains 4mg.

Food varieties used in this article are Seaweed, kelp, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Seaweed vs Yardlong bean (Asparagus bean) 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.
Seaweed
Seaweed
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +281.8%
Contains more Iron +190.8%
Contains more Magnesium +188.1%
Contains more Zinc +241.7%
Contains more Copper +176.6%
Contains more Phosphorus +35.7%
Contains more Potassium +225.8%
Contains less Sodium -98.3%
Contains more Selenium +114.3%
Equal in Manganese - 0.201
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +281.8%
Contains more Iron +190.8%
Contains more Magnesium +188.1%
Contains more Zinc +241.7%
Contains more Copper +176.6%
Contains more Phosphorus +35.7%
Contains more Potassium +225.8%
Contains less Sodium -98.3%
Contains more Selenium +114.3%
Equal in Manganese - 0.201

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.
Seaweed
Seaweed
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B2 +51.5%
Contains more Vitamin B5 +1158.8%
Contains more Folate +300%
Contains more Vitamin A +287.9%
Contains more Vitamin C +440%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +1100%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B5 +1158.8%
Contains more Folate +300%
Contains more Vitamin A +287.9%
Contains more Vitamin C +440%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +460%
Contains more Other +818.1%
Contains more Protein +50.6%
Equal in Carbs - 9.18
Equal in Water - 87.47
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Fats +460%
Contains more Other +818.1%
Contains more Protein +50.6%
Equal in Carbs - 9.18
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +988.9%
Contains more Polyunsaturated fat +11.9%
Contains less Saturated Fat -89.5%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +988.9%
Contains more Polyunsaturated fat +11.9%
Contains less Saturated Fat -89.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Yardlong bean (Asparagus bean) Opinion
Net carbs 8.27g 9.18g Yardlong bean (Asparagus bean)
Protein 1.68g 2.53g Yardlong bean (Asparagus bean)
Fats 0.56g 0.1g Seaweed
Carbs 9.57g 9.18g Seaweed
Calories 43kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 0.6g Yardlong bean (Asparagus bean)
Fiber 1.3g Seaweed
Calcium 168mg 44mg Seaweed
Iron 2.85mg 0.98mg Seaweed
Magnesium 121mg 42mg Seaweed
Phosphorus 42mg 57mg Yardlong bean (Asparagus bean)
Potassium 89mg 290mg Yardlong bean (Asparagus bean)
Sodium 233mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.23mg 0.36mg Seaweed
Copper 0.13mg 0.047mg Seaweed
Manganese 0.2mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 116IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 6µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.05mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.15mg 0.099mg Seaweed
Vitamin B3 0.47mg 0.63mg Yardlong bean (Asparagus bean)
Vitamin B5 0.642mg 0.051mg Seaweed
Vitamin B6 0.002mg 0.024mg Yardlong bean (Asparagus bean)
Folate 180µg 45µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg 0.029mg Seaweed
Threonine 0.055mg 0.094mg Yardlong bean (Asparagus bean)
Isoleucine 0.076mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.083mg 0.18mg Yardlong bean (Asparagus bean)
Lysine 0.082mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.025mg 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.043mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.072mg 0.146mg Yardlong bean (Asparagus bean)
Histidine 0.024mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.247g 0.026g Yardlong bean (Asparagus bean)
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g 0.009g Seaweed
Polyunsaturated fat 0.047g 0.042g Seaweed

Which food is preferable for your diet?

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

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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
36%
Seaweed
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
41%
Seaweed
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 229mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.221g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.