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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.
  • Daily need coverage for Iron from 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.
Seaweed
Seaweed
5
:
5
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Calcium +236%
Contains more Iron +506.4%
Contains more Magnesium +175%
Contains more Zinc +232.4%
Contains more Copper +170.8%
Contains more Phosphorus +40.5%
Contains more Potassium +169.7%
Contains less Sodium -98.3%
Contains more Selenium +114.3%
Equal in Manganese - 0.205
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) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Calcium +236%
Contains more Iron +506.4%
Contains more Magnesium +175%
Contains more Zinc +232.4%
Contains more Copper +170.8%
Contains more Phosphorus +40.5%
Contains more Potassium +169.7%
Contains less Sodium -98.3%
Contains more Selenium +114.3%
Equal in Manganese - 0.205

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
6
:
4
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin B2 +36.4%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +1067.3%
Contains more Folate +190.3%
Contains more Vitamin A +645.7%
Contains more Vitamin C +526.7%
Contains more Vitamin B1 +114%
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) 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 B2 +36.4%
Contains more Vitamin B3 +14.6%
Contains more Vitamin B5 +1067.3%
Contains more Folate +190.3%
Contains more Vitamin A +645.7%
Contains more Vitamin C +526.7%
Contains more Vitamin B1 +114%
Contains more Vitamin B6 +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Fats +40%
Contains more Carbs +14.6%
Contains more Other +1001.7%
Contains more Protein +66.7%
Equal in Water - 87.85
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) 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 Fats +40%
Contains more Carbs +14.6%
Contains more Other +1001.7%
Contains more Protein +66.7%
Equal in Water - 87.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +172.2%
Contains less Saturated Fat -57.5%
Contains more Polyunsaturated fat +259.6%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 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 +172.2%
Contains less Saturated Fat -57.5%
Contains more Polyunsaturated fat +259.6%

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) raw
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) raw Opinion
Net carbs 8.27g 8.35g Yardlong bean (Asparagus bean) raw
Protein 1.68g 2.8g Yardlong bean (Asparagus bean) raw
Fats 0.56g 0.4g Seaweed
Carbs 9.57g 8.35g Seaweed
Calories 43kcal 47kcal Yardlong bean (Asparagus bean) raw
Sugar 0.6g Yardlong bean (Asparagus bean) raw
Fiber 1.3g Seaweed
Calcium 168mg 50mg Seaweed
Iron 2.85mg 0.47mg Seaweed
Magnesium 121mg 44mg Seaweed
Phosphorus 42mg 59mg Yardlong bean (Asparagus bean) raw
Potassium 89mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 233mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 1.23mg 0.37mg Seaweed
Copper 0.13mg 0.048mg Seaweed
Manganese 0.2mg 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean) raw
Vitamin A 116IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 6µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.05mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.15mg 0.11mg Seaweed
Vitamin B3 0.47mg 0.41mg Seaweed
Vitamin B5 0.642mg 0.055mg Seaweed
Vitamin B6 0.002mg 0.024mg Yardlong bean (Asparagus bean) raw
Folate 180µg 62µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.048mg 0.032mg Seaweed
Threonine 0.055mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.076mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.083mg 0.2mg Yardlong bean (Asparagus bean) raw
Lysine 0.082mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.025mg 0.04mg Yardlong bean (Asparagus bean) raw
Phenylalanine 0.043mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.072mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.024mg 0.09mg Yardlong bean (Asparagus bean) raw
Saturated Fat 0.247g 0.105g Yardlong bean (Asparagus bean) raw
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.098g 0.036g Seaweed
Polyunsaturated fat 0.047g 0.169g Yardlong bean (Asparagus bean) raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed 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
36%
Seaweed
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
41%
Seaweed
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 - 0.6g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 229mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.142g)
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) 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.