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  6. Spirulina vs. Yardlong bean (Asparagus bean)

Spirulina vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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What are the main differences between Spirulina and Yardlong bean (Asparagus bean)?

  • Spirulina is richer in Copper, Iron, Vitamin B2, Vitamin B1, and Vitamin B5, yet Yardlong bean (Asparagus bean) is richer in Vitamin C, Folate, Phosphorus, and Magnesium.
  • Spirulina's daily need coverage for Copper is 61% higher.
  • Spirulina has 6 times more Vitamin B5 than Yardlong bean (Asparagus bean). Spirulina has 0.325mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.051mg.

We used Seaweed, spirulina, raw and Yardlong bean, cooked, boiled, drained, without salt types in this comparison.

Infographic

Spirulina 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Spirulina
Spirulina
2
:
8
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +184.7%
Contains more Copper +1170.2%
Contains more Calcium +266.7%
Contains more Magnesium +121.1%
Contains more Phosphorus +418.2%
Contains more Potassium +128.3%
Contains less Sodium -95.9%
Contains more Zinc +80%
Contains more Selenium +114.3%
Equal in Manganese - 0.201
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +184.7%
Contains more Copper +1170.2%
Contains more Calcium +266.7%
Contains more Magnesium +121.1%
Contains more Phosphorus +418.2%
Contains more Potassium +128.3%
Contains less Sodium -95.9%
Contains more Zinc +80%
Contains more Selenium +114.3%
Equal in Manganese - 0.201

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.
Spirulina
Spirulina
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +161.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +537.3%
Contains more Vitamin B6 +41.7%
Contains more Vitamin A +703.6%
Contains more Vitamin C +1700%
Contains more Folate +400%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +161.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +537.3%
Contains more Vitamin B6 +41.7%
Contains more Vitamin A +703.6%
Contains more Vitamin C +1700%
Contains more Folate +400%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +134%
Contains more Fats +290%
Contains more Carbs +279.3%
Contains more Other +20%
Equal in Water - 87.47
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +134%
Contains more Fats +290%
Contains more Carbs +279.3%
Contains more Other +20%
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +152.4%
Contains less Saturated Fat -80.7%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +152.4%
Contains less Saturated Fat -80.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spirulina Yardlong bean (Asparagus bean) Opinion
Net carbs 2.02g 9.18g Yardlong bean (Asparagus bean)
Protein 5.92g 2.53g Spirulina
Fats 0.39g 0.1g Spirulina
Carbs 2.42g 9.18g Yardlong bean (Asparagus bean)
Calories 26kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 0.3g Yardlong bean (Asparagus bean)
Fiber 0.4g Spirulina
Calcium 12mg 44mg Yardlong bean (Asparagus bean)
Iron 2.79mg 0.98mg Spirulina
Magnesium 19mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 11mg 57mg Yardlong bean (Asparagus bean)
Potassium 127mg 290mg Yardlong bean (Asparagus bean)
Sodium 98mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.2mg 0.36mg Yardlong bean (Asparagus bean)
Copper 0.597mg 0.047mg Spirulina
Manganese 0.186mg 0.201mg Yardlong bean (Asparagus bean)
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 56IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 3µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.49mg Spirulina
Vitamin C 0.9mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.222mg 0.085mg Spirulina
Vitamin B2 0.342mg 0.099mg Spirulina
Vitamin B3 1.196mg 0.63mg Spirulina
Vitamin B5 0.325mg 0.051mg Spirulina
Vitamin B6 0.034mg 0.024mg Spirulina
Folate 9µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 2.5µg Spirulina
Tryptophan 0.096mg 0.029mg Spirulina
Threonine 0.306mg 0.094mg Spirulina
Isoleucine 0.331mg 0.135mg Spirulina
Leucine 0.509mg 0.18mg Spirulina
Lysine 0.312mg 0.166mg Spirulina
Methionine 0.118mg 0.036mg Spirulina
Phenylalanine 0.286mg 0.139mg Spirulina
Valine 0.362mg 0.146mg Spirulina
Histidine 0.112mg 0.082mg Spirulina
Saturated Fat 0.135g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.034g 0.009g Spirulina
Polyunsaturated fat 0.106g 0.042g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina 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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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
18%
Spirulina
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
38%
Spirulina
19%
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 - 94mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.109g)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.