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

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How are Flax and Yardlong bean (Asparagus bean) different?

  • Flax has more Copper, Vitamin B1, Manganese, Phosphorus, Magnesium, Iron, Selenium, Zinc, Vitamin B6, and Calcium than Yardlong bean (Asparagus bean).
  • Daily need coverage for Copper from Flax is 130% higher.
  • Flax contains 20 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Flax contains 0.473mg of Vitamin B6, Yardlong bean (Asparagus bean) contains only 0.024mg.

Seeds, flaxseed and Yardlong bean, raw are the varieties used in this article.

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Flax 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 Iron +1119.1%
Contains more Calcium +410%
Contains more Potassium +238.8%
Contains more Magnesium +790.9%
Contains more Copper +2441.7%
Contains more Zinc +1073%
Contains more Phosphorus +988.1%
Contains less Sodium -86.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1119.1%
Contains more Calcium +410%
Contains more Potassium +238.8%
Contains more Magnesium +790.9%
Contains more Copper +2441.7%
Contains more Zinc +1073%
Contains more Phosphorus +988.1%
Contains less Sodium -86.7%

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
Flax
8
:
Contains more Vitamin B1 +1436.4%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +651.2%
Contains more Vitamin B5 +1690.9%
Contains more Vitamin B6 +1870.8%
Contains more Folate +40.3%
Contains more Vitamin C +3033.3%
Contains more Vitamin A +∞%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
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 +1436.4%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +651.2%
Contains more Vitamin B5 +1690.9%
Contains more Vitamin B6 +1870.8%
Contains more Folate +40.3%
Contains more Vitamin C +3033.3%
Contains more Vitamin A +∞%

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
63
Flax
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
181
Flax
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
110%
Flax
17%
Yardlong bean (Asparagus bean)
Carbohydrates
29%
Flax
8%
Yardlong bean (Asparagus bean)
Fats
195%
Flax
2%
Yardlong bean (Asparagus bean)

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.
Flax Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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 is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 3.558g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Flax Yardlong bean (Asparagus bean) Opinion
Calories 534 47 Flax
Protein 18.29 2.8 Flax
Fats 42.16 0.4 Flax
Vitamin C 0.6 18.8 Yardlong bean (Asparagus bean)
Carbs 28.88 8.35 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 5.73 0.47 Flax
Calcium 255 50 Flax
Potassium 813 240 Flax
Magnesium 392 44 Flax
Sugar 1.55 Yardlong bean (Asparagus bean)
Fiber 27.3 Flax
Copper 1.22 0.048 Flax
Zinc 4.34 0.37 Flax
Starch
Phosphorus 642 59 Flax
Sodium 30 4 Yardlong bean (Asparagus bean)
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 1.644 0.107 Flax
Vitamin B2 0.161 0.11 Flax
Vitamin B3 3.08 0.41 Flax
Vitamin B5 0.985 0.055 Flax
Vitamin B6 0.473 0.024 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 87 62 Flax
Trans Fat 0 Flax
Saturated Fat 3.663 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 7.527 0.036 Flax
Polyunsaturated fat 28.73 0.169 Flax
Tryptophan 0.297 0.032 Flax
Threonine 0.766 0.104 Flax
Isoleucine 0.896 0.15 Flax
Leucine 1.235 0.2 Flax
Lysine 0.862 0.184 Flax
Methionine 0.37 0.04 Flax
Phenylalanine 0.957 0.154 Flax
Valine 1.072 0.162 Flax
Histidine 0.472 0.09 Flax
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.