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  6. Skipjack tuna vs. Yardlong bean (Asparagus bean) raw

Skipjack tuna vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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How are skipjack tuna and yardlong bean (Asparagus bean) raw different?

  • Skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and iron; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Daily need coverage for vitamin B3 for skipjack tuna is 115% higher.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Skipjack tuna has a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

Fish, tuna, skipjack, fresh, cooked, dry heat and Yardlong bean, raw are the varieties used in this article.

Infographic

Skipjack tuna vs Yardlong bean (Asparagus bean) raw 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" 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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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 PotassiumPotassium +117.5%
Contains more IronIron +240.4%
Contains more CopperCopper +129.2%
Contains more ZincZinc +183.8%
Contains more PhosphorusPhosphorus +383.1%
Contains more SeleniumSelenium +3020%
Contains more CalciumCalcium +35.1%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +978.9%
~equal in Magnesium ~44mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
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 B3Vitamin B3 +4474.6%
Contains more Vitamin B5Vitamin B5 +781.8%
Contains more Vitamin B6Vitamin B6 +3987.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1780%
Contains more Vitamin AVitamin A +138.9%
Contains more Vitamin B1Vitamin B1 +181.6%
Contains more FolateFolate +520%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B3 18.756mg 0.41mg 115%
Vitamin B12 2.19µg 0µg 91%
Selenium 46.8µg 1.5µg 82%
Vitamin B6 0.981mg 0.024mg 74%
Protein 28.21g 2.8g 51%
Phosphorus 285mg 59mg 32%
Vitamin C 1mg 18.8mg 20%
Cholesterol 60mg 0mg 20%
Iron 1.6mg 0.47mg 14%
Folate 10µg 62µg 13%
Vitamin B5 0.485mg 0.055mg 9%
Manganese 0.019mg 0.205mg 8%
Potassium 522mg 240mg 8%
Copper 0.11mg 0.048mg 7%
Zinc 1.05mg 0.37mg 6%
Vitamin B1 0.038mg 0.107mg 6%
Calories 132kcal 47kcal 4%
Vitamin A 18µg 43µg 3%
Carbs 0g 8.35g 3%
Sodium 47mg 4mg 2%
Polyunsaturated fat 0.403g 0.169g 2%
Vitamin B2 0.122mg 0.11mg 1%
Calcium 37mg 50mg 1%
Fats 1.29g 0.4g 1%
Saturated fat 0.42g 0.105g 1%
Monounsaturated fat 0.243g 0.036g 1%
Net carbs 0g 8.35g N/A
Magnesium 44mg 44mg 0%
Tryptophan 0.316mg 0.032mg 0%
Threonine 1.237mg 0.104mg 0%
Isoleucine 1.3mg 0.15mg 0%
Leucine 2.293mg 0.2mg 0%
Lysine 2.59mg 0.184mg 0%
Methionine 0.835mg 0.04mg 0%
Phenylalanine 1.101mg 0.154mg 0%
Valine 1.453mg 0.162mg 0%
Histidine 0.83mg 0.09mg 0%
Omega-3 - EPA 0.091g N/A
Omega-3 - DHA 0.237g N/A
Omega-3 - DPA 0.017g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 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 +907.5%
Contains more FatsFats +222.5%
Contains more OtherOther +1270%
Contains more CarbsCarbs +∞%
Contains more WaterWater +41.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 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 +575%
Contains more Poly. FatPolyunsaturated fat +138.5%
Contains less Sat. FatSaturated fat -75%

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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.