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Flax seeds vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are flax seeds and yardlong bean (Asparagus bean) raw different?

  • Flax seeds have more copper, vitamin B1, manganese, phosphorus, magnesium, iron, selenium, zinc, vitamin B6, and calcium than yardlong bean (Asparagus bean) raw.
  • Daily need coverage for copper for flax seeds is 130% higher.
  • Flax seeds contain 20 times more vitamin B6 than yardlong bean (Asparagus bean) raw. While flax seeds contain 0.473mg of vitamin B6, yardlong bean (Asparagus bean) raw contains only 0.024mg.

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

Infographic

Flax seeds vs Yardlong bean (Asparagus bean) raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more MagnesiumMagnesium +790.9%
Contains more CalciumCalcium +410%
Contains more PotassiumPotassium +238.8%
Contains more IronIron +1119.1%
Contains more CopperCopper +2441.7%
Contains more ZincZinc +1073%
Contains more PhosphorusPhosphorus +988.1%
Contains more ManganeseManganese +1110.7%
Contains more SeleniumSelenium +1593.3%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1436.4%
Contains more Vitamin B2Vitamin B2 +46.4%
Contains more Vitamin B3Vitamin B3 +651.2%
Contains more Vitamin B5Vitamin B5 +1690.9%
Contains more Vitamin B6Vitamin B6 +1870.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +40.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +3033.3%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
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 ProteinProtein +553.2%
Contains more FatsFats +10440%
Contains more CarbsCarbs +245.9%
Contains more OtherOther +518.3%
Contains more WaterWater +1162.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +20808.3%
Contains more Poly. FatPolyunsaturated fat +16900%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flax seeds 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 price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Flax seeds Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 28.73g 0.169g 190%
Copper 1.22mg 0.048mg 130%
Vitamin B1 1.644mg 0.107mg 128%
Fiber 27.3g 109%
Manganese 2.482mg 0.205mg 99%
Magnesium 392mg 44mg 83%
Phosphorus 642mg 59mg 83%
Iron 5.73mg 0.47mg 66%
Fats 42.16g 0.4g 64%
Selenium 25.4µg 1.5µg 43%
Zinc 4.34mg 0.37mg 36%
Vitamin B6 0.473mg 0.024mg 35%
Protein 18.29g 2.8g 31%
Calories 534kcal 47kcal 24%
Calcium 255mg 50mg 21%
Vitamin C 0.6mg 18.8mg 20%
Vitamin B5 0.985mg 0.055mg 19%
Monounsaturated fat 7.527g 0.036g 19%
Potassium 813mg 240mg 17%
Vitamin B3 3.08mg 0.41mg 17%
Saturated fat 3.663g 0.105g 16%
Choline 78.7mg 14%
Carbs 28.88g 8.35g 7%
Folate 87µg 62µg 6%
Vitamin A 0µg 43µg 5%
Vitamin B2 0.161mg 0.11mg 4%
Vitamin K 4.3µg 4%
Vitamin E 0.31mg 2%
Sodium 30mg 4mg 1%
Net carbs 1.58g 8.35g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.032mg 0%
Threonine 0.766mg 0.104mg 0%
Isoleucine 0.896mg 0.15mg 0%
Leucine 1.235mg 0.2mg 0%
Lysine 0.862mg 0.184mg 0%
Methionine 0.37mg 0.04mg 0%
Phenylalanine 0.957mg 0.154mg 0%
Valine 1.072mg 0.162mg 0%
Histidine 0.472mg 0.09mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flax seeds Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
62%
Flax seeds
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
191%
Flax seeds
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 - 1.55g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 3.558g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $3)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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