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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in magnesium, yet nori is higher in vitamin A, manganese, vitamin B2, copper, vitamin C, folate, iron, vitamin B6, and vitamin B5.
  • Nori covers your daily vitamin A needs 87% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains 22 times more magnesium than nori. While yardlong bean (Asparagus bean) raw contains 44mg of magnesium, nori contains only 2mg.

Food varieties used in this article are Yardlong bean, raw and Seaweed, laver, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Nori 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%
Nori
Nori
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +2100%
Contains less SodiumSodium -91.7%
Contains more SeleniumSelenium +114.3%
Contains more CalciumCalcium +40%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +283%
Contains more CopperCopper +450%
Contains more ZincZinc +183.8%
Contains more ManganeseManganese +382%
~equal in Phosphorus ~58mg

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%
Nori
Nori
10
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin CVitamin C +107.4%
Contains more Vitamin AVitamin A +504.7%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +258.5%
Contains more Vitamin B5Vitamin B5 +847.3%
Contains more Vitamin B6Vitamin B6 +562.5%
Contains more FolateFolate +135.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.098mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Nori DV% diff.
Manganese 0.205mg 0.988mg 34%
Vitamin B2 0.11mg 0.446mg 26%
Vitamin A 43µg 260µg 24%
Copper 0.048mg 0.264mg 24%
Vitamin C 18.8mg 39mg 22%
Folate 62µg 146µg 21%
Iron 0.47mg 1.8mg 17%
Vitamin B6 0.024mg 0.159mg 10%
Magnesium 44mg 2mg 10%
Vitamin B5 0.055mg 0.521mg 9%
Vitamin B3 0.41mg 1.47mg 7%
Vitamin E 1mg 7%
Protein 2.8g 5.81g 6%
Zinc 0.37mg 1.05mg 6%
Potassium 240mg 356mg 3%
Vitamin K 4µg 3%
Calcium 50mg 70mg 2%
Sodium 4mg 48mg 2%
Choline 10.4mg 2%
Calories 47kcal 35kcal 1%
Vitamin B1 0.107mg 0.098mg 1%
Selenium 1.5µg 0.7µg 1%
Fiber 0.3g 1%
Carbs 8.35g 5.11g 1%
Fats 0.4g 0.28g 0%
Net carbs 8.35g 4.81g N/A
Sugar 0.49g N/A
Phosphorus 59mg 58mg 0%
Saturated fat 0.105g 0.061g 0%
Monounsaturated fat 0.036g 0.025g 0%
Polyunsaturated fat 0.169g 0.11g 0%
Tryptophan 0.032mg 0.043mg 0%
Threonine 0.104mg 0.232mg 0%
Isoleucine 0.15mg 0.259mg 0%
Leucine 0.2mg 0.501mg 0%
Lysine 0.184mg 0.222mg 0%
Methionine 0.04mg 0.145mg 0%
Phenylalanine 0.154mg 0.273mg 0%
Valine 0.162mg 0.402mg 0%
Histidine 0.09mg 0.14mg 0%
Omega-3 - EPA 0.08g 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
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more FatsFats +42.9%
Contains more CarbsCarbs +63.4%
Contains more ProteinProtein +107.5%
Contains more OtherOther +528.3%
~equal in Water ~85.03g

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +44%
Contains more Poly. FatPolyunsaturated fat +53.6%
Contains less Sat. FatSaturated fat -41.9%

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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.