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

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Important differences between Sesame and Yardlong bean (Asparagus bean)

  • Yardlong bean (Asparagus bean) has less Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B6, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 448% more.
  • Sesame has 33 times more Vitamin B6 than Yardlong bean (Asparagus bean). Sesame has 0.79mg of Vitamin B6, while Yardlong bean (Asparagus bean) has 0.024mg.

The food varieties used in the comparison are Seeds, sesame seeds, whole, dried and Yardlong bean, raw.

Infographic

Sesame vs Yardlong bean (Asparagus bean) infographic
Infographic link

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 +1850%
Contains more Iron +2995.7%
Contains more Magnesium +697.7%
Contains more Phosphorus +966.1%
Contains more Potassium +95%
Contains more Zinc +1994.6%
Contains more Copper +8404.2%
Contains less Sodium -63.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +1850%
Contains more Iron +2995.7%
Contains more Magnesium +697.7%
Contains more Phosphorus +966.1%
Contains more Potassium +95%
Contains more Zinc +1994.6%
Contains more Copper +8404.2%
Contains less Sodium -63.6%

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
Sesame
7
:
Contains more Vitamin B1 +639.3%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +1001.2%
Contains more Vitamin B6 +3191.7%
Contains more Folate +56.5%
Contains more Vitamin A +9511.1%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.055
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 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 +639.3%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +1001.2%
Contains more Vitamin B6 +3191.7%
Contains more Folate +56.5%
Contains more Vitamin A +9511.1%
Contains more Vitamin C +∞%
Equal in Vitamin B5 - 0.055

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.
Sesame 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 Sesame Yardlong bean (Asparagus bean) Opinion
Net carbs 11.65g 8.35g Sesame
Protein 17.73g 2.8g Sesame
Fats 49.67g 0.4g Sesame
Carbs 23.45g 8.35g Sesame
Calories 573kcal 47kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Yardlong bean (Asparagus bean)
Fiber 11.8g g Sesame
Calcium 975mg 50mg Sesame
Iron 14.55mg 0.47mg Sesame
Magnesium 351mg 44mg Sesame
Phosphorus 629mg 59mg Sesame
Potassium 468mg 240mg Sesame
Sodium 11mg 4mg Yardlong bean (Asparagus bean)
Zinc 7.75mg 0.37mg Sesame
Copper 4.082mg 0.048mg Sesame
Vitamin A 9IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.791mg 0.107mg Sesame
Vitamin B2 0.247mg 0.11mg Sesame
Vitamin B3 4.515mg 0.41mg Sesame
Vitamin B5 0.05mg 0.055mg Yardlong bean (Asparagus bean)
Vitamin B6 0.79mg 0.024mg Sesame
Folate 97µg 62µg Sesame
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.032mg Sesame
Threonine 0.736mg 0.104mg Sesame
Isoleucine 0.763mg 0.15mg Sesame
Leucine 1.358mg 0.2mg Sesame
Lysine 0.569mg 0.184mg Sesame
Methionine 0.586mg 0.04mg Sesame
Phenylalanine 0.94mg 0.154mg Sesame
Valine 0.99mg 0.162mg Sesame
Histidine 0.522mg 0.09mg Sesame
Cholesterol 0mg 0mg
Trans Fat g 0g Sesame
Saturated Fat 6.957g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 18.759g 0.036g Sesame
Polyunsaturated fat 21.773g 0.169g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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
50
Sesame
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
372
Sesame
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
106%
Sesame
17%
Yardlong bean (Asparagus bean)
Carbohydrates
23%
Sesame
8%
Yardlong bean (Asparagus bean)
Fats
229%
Sesame
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 - 0.3g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 6.852g)
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 - $4)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.