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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.

Infographic

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
Contains more Calcium +1162%
Contains more Iron +1542.6%
Contains more Magnesium +661.4%
Contains more Phosphorus +1357.6%
Contains more Potassium +69.6%
Contains more Zinc +1137.8%
Contains more Copper +1825%
Contains less Sodium -75%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +1162%
Contains more Iron +1542.6%
Contains more Magnesium +661.4%
Contains more Phosphorus +1357.6%
Contains more Potassium +69.6%
Contains more Zinc +1137.8%
Contains more Copper +1825%
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 A +1501.9%
Contains more Vitamin C +1075%
Contains more Folate +26.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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 B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%
Contains more Vitamin A +1501.9%
Contains more Vitamin C +1075%
Contains more Folate +26.5%

Comparison summary table

Pay attention to 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 Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seed Yardlong bean (Asparagus bean) Opinion
Net carbs 7.72g 8.35g Yardlong bean (Asparagus bean)
Protein 16.54g 2.8g Seed
Fats 30.74g 0.4g Seed
Carbs 42.12g 8.35g Seed
Calories 486kcal 47kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber 34.4g g Seed
Calcium 631mg 50mg Seed
Iron 7.72mg 0.47mg Seed
Magnesium 335mg 44mg Seed
Phosphorus 860mg 59mg Seed
Potassium 407mg 240mg Seed
Sodium 16mg 4mg Yardlong bean (Asparagus bean)
Zinc 4.58mg 0.37mg Seed
Copper 0.924mg 0.048mg Seed
Vitamin A 54IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Yardlong bean (Asparagus bean)
Vitamin D µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 1.6mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.62mg 0.107mg Seed
Vitamin B2 0.17mg 0.11mg Seed
Vitamin B3 8.83mg 0.41mg Seed
Vitamin B5 mg 0.055mg Yardlong bean (Asparagus bean)
Vitamin B6 mg 0.024mg Yardlong bean (Asparagus bean)
Folate 49µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.436mg 0.032mg Seed
Threonine 0.709mg 0.104mg Seed
Isoleucine 0.801mg 0.15mg Seed
Leucine 1.371mg 0.2mg Seed
Lysine 0.97mg 0.184mg Seed
Methionine 0.588mg 0.04mg Seed
Phenylalanine 1.016mg 0.154mg Seed
Valine 0.95mg 0.162mg Seed
Histidine 0.531mg 0.09mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g 0g Yardlong bean (Asparagus bean)
Saturated Fat 3.33g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 2.309g 0.036g Seed
Polyunsaturated fat 23.665g 0.169g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 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

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.