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  6. Spirulina vs. Yardlong beans

Spirulina vs. Yardlong beans — In-Depth Nutrition Comparison

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What are the main differences between spirulina and yardlong beans?

  • Spirulina is richer in copper, iron, vitamin B2, vitamin B1, and vitamin B5, yet yardlong beans is richer in vitamin C, folate, vitamin A, phosphorus, and magnesium.
  • Spirulina's daily need coverage for copper is 61% higher.
  • Spirulina has 6 times more vitamin B5 than yardlong beans. Spirulina has 0.325mg of vitamin B5, while yardlong beans has 0.051mg.

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

Infographic

Spirulina vs Yardlong beans infographic
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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 14% 3.6% 11% 105% 199% 5.5% 4.7% 13% 24% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more IronIron +184.7%
Contains more CopperCopper +1170.2%
Contains more MagnesiumMagnesium +121.1%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +128.3%
Contains more ZincZinc +80%
Contains more PhosphorusPhosphorus +418.2%
Contains less SodiumSodium -95.9%
Contains more SeleniumSelenium +114.3%
~equal in Manganese ~0.201mg

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% 1% 9.8% 0% 56% 79% 22% 20% 7.8% 0% 6.3% 6.8% 3.5%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +161.2%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +89.8%
Contains more Vitamin B5Vitamin B5 +537.3%
Contains more Vitamin B6Vitamin B6 +41.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1700%
Contains more Vitamin AVitamin A +666.7%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spirulina Yardlong beans DV% diff.
Copper 0.597mg 0.047mg 61%
Iron 2.79mg 0.98mg 23%
Vitamin B2 0.342mg 0.099mg 19%
Vitamin C 0.9mg 16.2mg 17%
Vitamin B1 0.222mg 0.085mg 11%
Folate 9µg 45µg 9%
Phosphorus 11mg 57mg 7%
Protein 5.92g 2.53g 7%
Potassium 127mg 290mg 5%
Magnesium 19mg 42mg 5%
Vitamin B5 0.325mg 0.051mg 5%
Sodium 98mg 4mg 4%
Vitamin B3 1.196mg 0.63mg 4%
Calcium 12mg 44mg 3%
Vitamin E 0.49mg 3%
Fiber 0.4g 2%
Carbs 2.42g 9.18g 2%
Vitamin A 3µg 23µg 2%
Vitamin K 2.5µg 2%
Vitamin B6 0.034mg 0.024mg 1%
Choline 6.5mg 1%
Calories 26kcal 47kcal 1%
Selenium 0.7µg 1.5µg 1%
Manganese 0.186mg 0.201mg 1%
Zinc 0.2mg 0.36mg 1%
Fats 0.39g 0.1g 0%
Net carbs 2.02g 9.18g N/A
Sugar 0.3g N/A
Saturated fat 0.135g 0.026g 0%
Monounsaturated fat 0.034g 0.009g 0%
Polyunsaturated fat 0.106g 0.042g 0%
Tryptophan 0.096mg 0.029mg 0%
Threonine 0.306mg 0.094mg 0%
Isoleucine 0.331mg 0.135mg 0%
Leucine 0.509mg 0.18mg 0%
Lysine 0.312mg 0.166mg 0%
Methionine 0.118mg 0.036mg 0%
Phenylalanine 0.286mg 0.139mg 0%
Valine 0.362mg 0.146mg 0%
Histidine 0.112mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
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 ProteinProtein +134%
Contains more FatsFats +290%
Contains more CarbsCarbs +279.3%
Contains more OtherOther +20%
~equal in Water ~87.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
49% 12% 39%
Saturated fat: Sat. Fat 0.135 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.106 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +277.8%
Contains more Poly. FatPolyunsaturated fat +152.4%
Contains less Sat. FatSaturated fat -80.7%

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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 beans - 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.