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  6. Sockeye salmon vs. Yardlong bean (Asparagus bean) raw

Sockeye salmon vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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A recap on the differences between sockeye salmon and yardlong bean (Asparagus bean) raw

  • Sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B5, yet yardlong bean (Asparagus bean) raw is higher in vitamin C and folate.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than yardlong bean (Asparagus bean) raw.
  • The amount of cholesterol in yardlong bean (Asparagus bean) raw is lower.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Fish, salmon, sockeye, cooked, dry heat and Yardlong bean, raw.

Infographic

Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
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 +81.7%
Contains more CopperCopper +58.3%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +416.9%
Contains more SeleniumSelenium +2266.7%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +354.5%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +1476.9%
~equal in Iron ~0.47mg

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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
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 AVitamin A +34.9%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +123.6%
Contains more Vitamin B3Vitamin B3 +2369%
Contains more Vitamin B5Vitamin B5 +2216.4%
Contains more Vitamin B6Vitamin B6 +3345.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +785.7%

All nutrients comparison - raw data values

Nutrient Sockeye salmon Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 1.5µg 62%
Vitamin B6 0.827mg 0.024mg 62%
Vitamin B3 10.123mg 0.41mg 61%
Protein 26.48g 2.8g 47%
Phosphorus 305mg 59mg 35%
Vitamin B5 1.274mg 0.055mg 24%
Vitamin C 0mg 18.8mg 21%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Folate 7µg 62µg 14%
Vitamin B2 0.246mg 0.11mg 10%
Manganese 0.013mg 0.205mg 8%
Polyunsaturated fat 1.327g 0.169g 8%
Fats 5.57g 0.4g 8%
Vitamin E 0.99mg 7%
Potassium 436mg 240mg 6%
Monounsaturated fat 1.864g 0.036g 5%
Calories 156kcal 47kcal 5%
Vitamin B1 0.157mg 0.107mg 4%
Sodium 92mg 4mg 4%
Calcium 11mg 50mg 4%
Saturated fat 0.969g 0.105g 4%
Copper 0.076mg 0.048mg 3%
Carbs 0g 8.35g 3%
Vitamin A 58µg 43µg 2%
Zinc 0.55mg 0.37mg 2%
Magnesium 36mg 44mg 2%
Iron 0.52mg 0.47mg 1%
Net carbs 0g 8.35g N/A
Vitamin K 0.1µg 0%
Trans fat 0.023g 0g N/A
Tryptophan 0.335mg 0.032mg 0%
Threonine 1.247mg 0.104mg 0%
Isoleucine 1.274mg 0.15mg 0%
Leucine 2.185mg 0.2mg 0%
Lysine 2.574mg 0.184mg 0%
Methionine 0.858mg 0.04mg 0%
Phenylalanine 1.086mg 0.154mg 0%
Valine 1.461mg 0.162mg 0%
Histidine 0.711mg 0.09mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 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 +845.7%
Contains more FatsFats +1292.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
~equal in Other ~0.6g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 +5077.8%
Contains more Poly. FatPolyunsaturated fat +685.2%
Contains less Sat. FatSaturated fat -89.2%

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.