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  6. Wakame vs. Yardlong bean (Asparagus bean)

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

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How are Wakame and Yardlong bean (Asparagus bean) different?

  • Wakame is higher in Manganese, Folate, Copper, Magnesium, Iron, Vitamin B5, Calcium, and Vitamin B2, however, Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Daily need coverage for Manganese from Wakame is 52% higher.
  • Wakame contains 218 times more Sodium than Yardlong bean (Asparagus bean). While Wakame contains 872mg of Sodium, Yardlong bean (Asparagus bean) contains only 4mg.

Seaweed, wakame, raw and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Wakame 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.
Wakame
Wakame
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +240.9%
Contains more Iron +122.4%
Contains more Magnesium +154.8%
Contains more Phosphorus +40.4%
Contains more Copper +504.3%
Contains more Manganese +596.5%
Contains more Potassium +480%
Contains less Sodium -99.5%
Contains more Selenium +114.3%
Equal in Zinc - 0.36
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 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 Calcium +240.9%
Contains more Iron +122.4%
Contains more Magnesium +154.8%
Contains more Phosphorus +40.4%
Contains more Copper +504.3%
Contains more Manganese +596.5%
Contains more Potassium +480%
Contains less Sodium -99.5%
Contains more Selenium +114.3%
Equal in Zinc - 0.36

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.
Wakame
Wakame
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B2 +132.3%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +1266.7%
Contains more Folate +335.6%
Contains more Vitamin A +25%
Contains more Vitamin C +440%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B6 +1100%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 B2 +132.3%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +1266.7%
Contains more Folate +335.6%
Contains more Vitamin A +25%
Contains more Vitamin C +440%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B6 +1100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +19.8%
Contains more Fats +540%
Contains more Other +900%
Equal in Carbs - 9.18
Equal in Water - 87.47
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 +19.8%
Contains more Fats +540%
Contains more Other +900%
Equal in Carbs - 9.18
Equal in Water - 87.47

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +419%
Contains less Saturated Fat -80%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 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 +544.4%
Contains more Polyunsaturated fat +419%
Contains less Saturated Fat -80%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Yardlong bean (Asparagus bean) Opinion
Net carbs 8.64g 9.18g Yardlong bean (Asparagus bean)
Protein 3.03g 2.53g Wakame
Fats 0.64g 0.1g Wakame
Carbs 9.14g 9.18g Yardlong bean (Asparagus bean)
Calories 45kcal 47kcal Yardlong bean (Asparagus bean)
Sugar 0.65g Yardlong bean (Asparagus bean)
Fiber 0.5g Wakame
Calcium 150mg 44mg Wakame
Iron 2.18mg 0.98mg Wakame
Magnesium 107mg 42mg Wakame
Phosphorus 80mg 57mg Wakame
Potassium 50mg 290mg Yardlong bean (Asparagus bean)
Sodium 872mg 4mg Yardlong bean (Asparagus bean)
Zinc 0.38mg 0.36mg Wakame
Copper 0.284mg 0.047mg Wakame
Manganese 1.4mg 0.201mg Wakame
Selenium 0.7µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 360IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 18µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 1mg Wakame
Vitamin C 3mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.06mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.23mg 0.099mg Wakame
Vitamin B3 1.6mg 0.63mg Wakame
Vitamin B5 0.697mg 0.051mg Wakame
Vitamin B6 0.002mg 0.024mg Yardlong bean (Asparagus bean)
Folate 196µg 45µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.035mg 0.029mg Wakame
Threonine 0.165mg 0.094mg Wakame
Isoleucine 0.087mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.257mg 0.18mg Wakame
Lysine 0.112mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.063mg 0.036mg Wakame
Phenylalanine 0.112mg 0.139mg Yardlong bean (Asparagus bean)
Valine 0.209mg 0.146mg Wakame
Histidine 0.015mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.13g 0.026g Yardlong bean (Asparagus bean)
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.058g 0.009g Wakame
Polyunsaturated fat 0.218g 0.042g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
65%
Wakame
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 - 0.65g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.