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Sunflower seed vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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A recap on differences between Sunflower seed and Yardlong bean (Asparagus bean)

  • Sunflower seed is higher than Yardlong bean (Asparagus bean) in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, Vitamin B3, and Zinc.
  • Sunflower seed covers your daily Copper needs 195% more than Yardlong bean (Asparagus bean).
  • Sunflower seed contains 56 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Sunflower seed contains 1.345mg of Vitamin B6, Yardlong bean (Asparagus bean) contains only 0.024mg.

Food varieties used in this article are Seeds, sunflower seed kernels, dried and Yardlong bean, raw.

Infographic

Sunflower seed vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +56%
Contains more Iron +1017%
Contains more Magnesium +638.6%
Contains more Phosphorus +1018.6%
Contains more Potassium +168.8%
Contains more Zinc +1251.4%
Contains more Copper +3650%
Contains less Sodium -55.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Calcium +56%
Contains more Iron +1017%
Contains more Magnesium +638.6%
Contains more Phosphorus +1018.6%
Contains more Potassium +168.8%
Contains more Zinc +1251.4%
Contains more Copper +3650%
Contains less Sodium -55.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +1283.2%
Contains more Vitamin B2 +222.7%
Contains more Vitamin B3 +1932.9%
Contains more Vitamin B5 +1954.5%
Contains more Vitamin B6 +5504.2%
Contains more Folate +266.1%
Contains more Vitamin A +1630%
Contains more Vitamin C +1242.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +1283.2%
Contains more Vitamin B2 +222.7%
Contains more Vitamin B3 +1932.9%
Contains more Vitamin B5 +1954.5%
Contains more Vitamin B6 +5504.2%
Contains more Folate +266.1%
Contains more Vitamin A +1630%
Contains more Vitamin C +1242.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Yardlong bean (Asparagus bean)
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
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Yardlong bean (Asparagus bean) Opinion
Net carbs 11.4g 8.35g Sunflower seed
Protein 20.78g 2.8g Sunflower seed
Fats 51.46g 0.4g Sunflower seed
Carbs 20g 8.35g Sunflower seed
Calories 584kcal 47kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Yardlong bean (Asparagus bean)
Fiber 8.6g g Sunflower seed
Calcium 78mg 50mg Sunflower seed
Iron 5.25mg 0.47mg Sunflower seed
Magnesium 325mg 44mg Sunflower seed
Phosphorus 660mg 59mg Sunflower seed
Potassium 645mg 240mg Sunflower seed
Sodium 9mg 4mg Yardlong bean (Asparagus bean)
Zinc 5mg 0.37mg Sunflower seed
Copper 1.8mg 0.048mg Sunflower seed
Vitamin A 50IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 1.48mg 0.107mg Sunflower seed
Vitamin B2 0.355mg 0.11mg Sunflower seed
Vitamin B3 8.335mg 0.41mg Sunflower seed
Vitamin B5 1.13mg 0.055mg Sunflower seed
Vitamin B6 1.345mg 0.024mg Sunflower seed
Folate 227µg 62µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.032mg Sunflower seed
Threonine 0.928mg 0.104mg Sunflower seed
Isoleucine 1.139mg 0.15mg Sunflower seed
Leucine 1.659mg 0.2mg Sunflower seed
Lysine 0.937mg 0.184mg Sunflower seed
Methionine 0.494mg 0.04mg Sunflower seed
Phenylalanine 1.169mg 0.154mg Sunflower seed
Valine 1.315mg 0.162mg Sunflower seed
Histidine 0.632mg 0.09mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g 0g Sunflower seed
Saturated Fat 4.455g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 18.528g 0.036g Sunflower seed
Polyunsaturated fat 23.137g 0.169g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
191
Sunflower seed
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
17%
Yardlong bean (Asparagus bean)
Carbohydrates
20%
Sunflower seed
8%
Yardlong bean (Asparagus bean)
Fats
238%
Sunflower seed
2%
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 - 2.62g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 4.35g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/nutrients
  2. Yardlong bean (Asparagus bean) - 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.