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

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

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What are the differences between yardlong bean (Asparagus bean) raw and sardines?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, sardines are richer in vitamin B12, selenium, phosphorus, calcium, vitamin D, iron, vitamin B3, and copper.
  • Sardines' daily need coverage for vitamin B12 is 373% more.
  • Sardines have a lower glycemic index (0) than yardlong bean (Asparagus bean) raw (86).

We used Yardlong bean, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Sardines 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 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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more MagnesiumMagnesium +12.8%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +89.8%
Contains more CalciumCalcium +664%
Contains more PotassiumPotassium +65.4%
Contains more IronIron +521.3%
Contains more CopperCopper +287.5%
Contains more ZincZinc +254.1%
Contains more PhosphorusPhosphorus +730.5%
Contains more SeleniumSelenium +3413.3%

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +34.4%
Contains more Vitamin B1Vitamin B1 +33.8%
Contains more FolateFolate +520%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +106.4%
Contains more Vitamin B3Vitamin B3 +1179.3%
Contains more Vitamin B5Vitamin B5 +1067.3%
Contains more Vitamin B6Vitamin B6 +595.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Sardines DV% diff.
Vitamin B12 0µg 8.94µg 373%
Selenium 1.5µg 52.7µg 93%
Phosphorus 59mg 490mg 62%
Cholesterol 0mg 142mg 47%
Protein 2.8g 24.62g 44%
Calcium 50mg 382mg 33%
Polyunsaturated fat 0.169g 5.148g 33%
Iron 0.47mg 2.92mg 31%
Vitamin B3 0.41mg 5.245mg 30%
Vitamin D 0IU 193IU 24%
Vitamin D 0µg 4.8µg 24%
Vitamin C 18.8mg 0mg 21%
Fats 0.4g 11.45g 17%
Copper 0.048mg 0.186mg 15%
Choline 75mg 14%
Vitamin E 2.04mg 14%
Folate 62µg 10µg 13%
Sodium 4mg 307mg 13%
Vitamin B5 0.055mg 0.642mg 12%
Vitamin B6 0.024mg 0.167mg 11%
Monounsaturated fat 0.036g 3.869g 10%
Zinc 0.37mg 1.31mg 9%
Vitamin B2 0.11mg 0.227mg 9%
Calories 47kcal 208kcal 8%
Saturated fat 0.105g 1.528g 6%
Potassium 240mg 397mg 5%
Manganese 0.205mg 0.108mg 4%
Carbs 8.35g 0g 3%
Vitamin B1 0.107mg 0.08mg 2%
Vitamin K 2.6µg 2%
Vitamin A 43µg 32µg 1%
Magnesium 44mg 39mg 1%
Net carbs 8.35g 0g N/A
Tryptophan 0.032mg 0.276mg 0%
Threonine 0.104mg 1.079mg 0%
Isoleucine 0.15mg 1.134mg 0%
Leucine 0.2mg 2.001mg 0%
Lysine 0.184mg 2.26mg 0%
Methionine 0.04mg 0.729mg 0%
Phenylalanine 0.154mg 0.961mg 0%
Valine 0.162mg 1.268mg 0%
Histidine 0.09mg 0.725mg 0%
Omega-3 - EPA 0.473g N/A
Omega-3 - DHA 0.509g 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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.4%
Contains more ProteinProtein +779.3%
Contains more FatsFats +2762.5%
Contains more OtherOther +620%

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -93.1%
Contains more Mono. FatMonounsaturated fat +10647.2%
Contains more Poly. FatPolyunsaturated fat +2946.2%

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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.