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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.

Infographic

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 Calcium +410%
Contains more Iron +1119.1%
Contains more Magnesium +790.9%
Contains more Phosphorus +988.1%
Contains more Potassium +238.8%
Contains more Zinc +1073%
Contains more Copper +2441.7%
Contains less Sodium -86.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 77% 215% 280% 276% 72% 4% 119% 407%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +410%
Contains more Iron +1119.1%
Contains more Magnesium +790.9%
Contains more Phosphorus +988.1%
Contains more Potassium +238.8%
Contains more Zinc +1073%
Contains more Copper +2441.7%
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 A +∞%
Contains more Vitamin C +3033.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
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 +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 A +∞%
Contains more Vitamin C +3033.3%

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

All nutrients comparison - raw data values

Nutrient Flax Yardlong bean (Asparagus bean) Opinion
Net carbs 1.58g 8.35g Yardlong bean (Asparagus bean)
Protein 18.29g 2.8g Flax
Fats 42.16g 0.4g Flax
Carbs 28.88g 8.35g Flax
Calories 534kcal 47kcal Flax
Starch g g
Fructose 0g g Flax
Sugar 1.55g g Yardlong bean (Asparagus bean)
Fiber 27.3g g Flax
Calcium 255mg 50mg Flax
Iron 5.73mg 0.47mg Flax
Magnesium 392mg 44mg Flax
Phosphorus 642mg 59mg Flax
Potassium 813mg 240mg Flax
Sodium 30mg 4mg Yardlong bean (Asparagus bean)
Zinc 4.34mg 0.37mg Flax
Copper 1.22mg 0.048mg Flax
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.31mg mg Flax
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.6mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 1.644mg 0.107mg Flax
Vitamin B2 0.161mg 0.11mg Flax
Vitamin B3 3.08mg 0.41mg Flax
Vitamin B5 0.985mg 0.055mg Flax
Vitamin B6 0.473mg 0.024mg Flax
Folate 87µg 62µg Flax
Vitamin B12 0µg 0µg
Vitamin K 4.3µg µg Flax
Tryptophan 0.297mg 0.032mg Flax
Threonine 0.766mg 0.104mg Flax
Isoleucine 0.896mg 0.15mg Flax
Leucine 1.235mg 0.2mg Flax
Lysine 0.862mg 0.184mg Flax
Methionine 0.37mg 0.04mg Flax
Phenylalanine 0.957mg 0.154mg Flax
Valine 1.072mg 0.162mg Flax
Histidine 0.472mg 0.09mg Flax
Cholesterol 0mg 0mg
Trans Fat g 0g Flax
Saturated Fat 3.663g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 7.527g 0.036g Flax
Polyunsaturated fat 28.73g 0.169g Flax

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax 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
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

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)

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.