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  6. Yardlong bean (Asparagus bean) raw vs. Salmon raw

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

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A recap on differences between yardlong bean (Asparagus bean) raw and salmon raw

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, yet salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, vitamin B2, and phosphorus.
  • Salmon raw covers your daily vitamin B12 needs 133% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of salmon raw is lower.

Food varieties used in this article are Yardlong bean, raw and Fish, salmon, Atlantic, wild, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +51.7%
Contains more CalciumCalcium +316.7%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +1181.3%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +70.2%
Contains more CopperCopper +420.8%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +239%
Contains more SeleniumSelenium +2333.3%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +258.3%
Contains more FolateFolate +148%
Contains more Vitamin B1Vitamin B1 +111.2%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +1817.1%
Contains more Vitamin B5Vitamin B5 +2925.5%
Contains more Vitamin B6Vitamin B6 +3308.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 1.5µg 36.5µg 64%
Vitamin B6 0.024mg 0.818mg 61%
Vitamin B3 0.41mg 7.86mg 47%
Protein 2.8g 19.84g 34%
Vitamin B5 0.055mg 1.664mg 32%
Copper 0.048mg 0.25mg 22%
Vitamin C 18.8mg 0mg 21%
Vitamin B2 0.11mg 0.38mg 21%
Phosphorus 59mg 200mg 20%
Cholesterol 0mg 55mg 18%
Polyunsaturated fat 0.169g 2.539g 16%
Vitamin B1 0.107mg 0.226mg 10%
Folate 62µg 25µg 9%
Fats 0.4g 6.34g 9%
Manganese 0.205mg 0.016mg 8%
Potassium 240mg 490mg 7%
Monounsaturated fat 0.036g 2.103g 5%
Calories 47kcal 142kcal 5%
Iron 0.47mg 0.8mg 4%
Calcium 50mg 12mg 4%
Magnesium 44mg 29mg 4%
Saturated fat 0.105g 0.981g 4%
Vitamin A 43µg 12µg 3%
Carbs 8.35g 0g 3%
Sodium 4mg 44mg 2%
Zinc 0.37mg 0.64mg 2%
Net carbs 8.35g 0g N/A
Tryptophan 0.032mg 0.222mg 0%
Threonine 0.104mg 0.87mg 0%
Isoleucine 0.15mg 0.914mg 0%
Leucine 0.2mg 1.613mg 0%
Lysine 0.184mg 1.822mg 0%
Methionine 0.04mg 0.587mg 0%
Phenylalanine 0.154mg 0.775mg 0%
Valine 0.162mg 1.022mg 0%
Histidine 0.09mg 0.584mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.2%
Contains more ProteinProtein +608.6%
Contains more FatsFats +1485%
Contains more OtherOther +786.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -89.3%
Contains more Mono. FatMonounsaturated fat +5741.7%
Contains more Poly. FatPolyunsaturated fat +1402.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.