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

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

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The main differences between seaweed and yardlong bean (Asparagus bean) raw

  • Seaweed is richer in iron, folate, magnesium, calcium, vitamin B5, copper, and zinc, yet yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Daily need coverage for iron for seaweed is 30% higher.
  • Seaweed contains 58 times more sodium than yardlong bean (Asparagus bean) raw. Seaweed contains 233mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.

Food types used in this article are Seaweed, kelp, raw and Yardlong bean, raw.

Infographic

Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
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 +175%
Contains more CalciumCalcium +236%
Contains more IronIron +506.4%
Contains more CopperCopper +170.8%
Contains more ZincZinc +232.4%
Contains more PotassiumPotassium +169.7%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +114.3%
~equal in Manganese ~0.205mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +1067.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +190.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B6Vitamin B6 +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Seaweed Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin K 66µg 55%
Iron 2.85mg 0.47mg 30%
Folate 180µg 62µg 30%
Vitamin C 3mg 18.8mg 18%
Magnesium 121mg 44mg 18%
Calcium 168mg 50mg 12%
Vitamin B5 0.642mg 0.055mg 12%
Sodium 233mg 4mg 10%
Copper 0.13mg 0.048mg 9%
Zinc 1.23mg 0.37mg 8%
Vitamin E 0.87mg 6%
Vitamin B1 0.05mg 0.107mg 5%
Fiber 1.3g 5%
Potassium 89mg 240mg 4%
Vitamin A 6µg 43µg 4%
Vitamin B2 0.15mg 0.11mg 3%
Phosphorus 42mg 59mg 2%
Choline 12.8mg 2%
Protein 1.68g 2.8g 2%
Vitamin B6 0.002mg 0.024mg 2%
Saturated fat 0.247g 0.105g 1%
Polyunsaturated fat 0.047g 0.169g 1%
Selenium 0.7µg 1.5µg 1%
Calories 43kcal 47kcal 0%
Fats 0.56g 0.4g 0%
Carbs 9.57g 8.35g 0%
Net carbs 8.27g 8.35g N/A
Sugar 0.6g N/A
Manganese 0.2mg 0.205mg 0%
Vitamin B3 0.47mg 0.41mg 0%
Monounsaturated fat 0.098g 0.036g 0%
Tryptophan 0.048mg 0.032mg 0%
Threonine 0.055mg 0.104mg 0%
Isoleucine 0.076mg 0.15mg 0%
Leucine 0.083mg 0.2mg 0%
Lysine 0.082mg 0.184mg 0%
Methionine 0.025mg 0.04mg 0%
Phenylalanine 0.043mg 0.154mg 0%
Valine 0.072mg 0.162mg 0%
Histidine 0.024mg 0.09mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 FatsFats +40%
Contains more CarbsCarbs +14.6%
Contains more OtherOther +1001.7%
Contains more ProteinProtein +66.7%
~equal in Water ~87.85g

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 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 +172.2%
Contains less Sat. FatSaturated fat -57.5%
Contains more Poly. FatPolyunsaturated fat +259.6%

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) 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.