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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 Iron +1017%
Contains more Calcium +56%
Contains more Potassium +168.8%
Contains more Magnesium +638.6%
Contains more Copper +3650%
Contains more Zinc +1251.4%
Contains more Phosphorus +1018.6%
Contains less Sodium -55.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +1017%
Contains more Calcium +56%
Contains more Potassium +168.8%
Contains more Magnesium +638.6%
Contains more Copper +3650%
Contains more Zinc +1251.4%
Contains more Phosphorus +1018.6%
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 C +1242.9%
Contains more Vitamin A +1630%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
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 C +1242.9%
Contains more Vitamin A +1630%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.