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

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A recap on 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%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sockeye salmon Yardlong bean (Asparagus bean) raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon 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
113%
Sockeye salmon
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
47%
Sockeye salmon
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.864g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $13)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins

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.