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Seed vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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

  • Seed is higher than Yardlong bean (Asparagus bean) in Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1 and Zinc.
  • Seed covers your daily Phosphorus needs 114% more than Yardlong bean (Asparagus bean).
  • Seed contains 37 times more Selenium than Yardlong bean (Asparagus bean). While Seed contains 55.2µg of Selenium, Yardlong bean (Asparagus bean) contains only 1.5µg.

Food varieties used in this article are Seeds, chia seeds, dried and Yardlong bean, raw.

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Seed vs Yardlong bean (Asparagus bean) infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
Contains more Iron +1542.6%
Contains more Calcium +1162%
Contains more Potassium +69.6%
Contains more Magnesium +661.4%
Contains more Copper +1825%
Contains more Zinc +1137.8%
Contains more Phosphorus +1357.6%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1542.6%
Contains more Calcium +1162%
Contains more Potassium +69.6%
Contains more Magnesium +661.4%
Contains more Copper +1825%
Contains more Zinc +1137.8%
Contains more Phosphorus +1357.6%
Contains less Sodium -75%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
4
:
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%
Contains more Vitamin C +1075%
Contains more Vitamin A +1501.9%
Contains more Folate +26.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%
Contains more Vitamin C +1075%
Contains more Vitamin A +1501.9%
Contains more Folate +26.5%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
35
Seed
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
195
Seed
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
99%
Seed
17%
Yardlong bean (Asparagus bean)
Carbohydrates
42%
Seed
8%
Yardlong bean (Asparagus bean)
Fats
142%
Seed
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Seed Yardlong bean (Asparagus bean)
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sugars Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 3.225g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Yardlong bean (Asparagus bean) Opinion
Calories 486 47 Seed
Protein 16.54 2.8 Seed
Fats 30.74 0.4 Seed
Vitamin C 1.6 18.8 Yardlong bean (Asparagus bean)
Carbs 42.12 8.35 Seed
Cholesterol 0 0
Vitamin D 0 Yardlong bean (Asparagus bean)
Iron 7.72 0.47 Seed
Calcium 631 50 Seed
Potassium 407 240 Seed
Magnesium 335 44 Seed
Sugars
Fiber 34.4 Seed
Copper 0.924 0.048 Seed
Zinc 4.58 0.37 Seed
Starch
Phosphorus 860 59 Seed
Sodium 16 4 Yardlong bean (Asparagus bean)
Vitamin A 54 865 Yardlong bean (Asparagus bean)
Vitamin E 0.5 Seed
Vitamin D 0 Yardlong bean (Asparagus bean)
Vitamin B1 0.62 0.107 Seed
Vitamin B2 0.17 0.11 Seed
Vitamin B3 8.83 0.41 Seed
Vitamin B5 0.055 Yardlong bean (Asparagus bean)
Vitamin B6 0.024 Yardlong bean (Asparagus bean)
Vitamin B12 0 0
Vitamin K
Folate 49 62 Yardlong bean (Asparagus bean)
Trans Fat 0.14 0 Yardlong bean (Asparagus bean)
Saturated Fat 3.33 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 2.309 0.036 Seed
Polyunsaturated fat 23.665 0.169 Seed
Tryptophan 0.436 0.032 Seed
Threonine 0.709 0.104 Seed
Isoleucine 0.801 0.15 Seed
Leucine 1.371 0.2 Seed
Lysine 0.97 0.184 Seed
Methionine 0.588 0.04 Seed
Phenylalanine 1.016 0.154 Seed
Valine 0.95 0.162 Seed
Histidine 0.531 0.09 Seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Yardlong bean (Asparagus bean) - 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.