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

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

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Significant differences between yardlong bean (Asparagus bean) raw and safflower

  • The amount of copper, vitamin B6, vitamin B1, phosphorus, vitamin B5, manganese, magnesium, iron, zinc, and folate in safflower is higher than in yardlong bean (Asparagus bean) raw.
  • Safflower covers your daily copper needs 189% more than yardlong bean (Asparagus bean) raw.

Specific food types used in this comparison are Yardlong bean, raw and Seeds, safflower seed kernels, dried.

Infographic

Yardlong bean (Asparagus bean) raw vs Safflower 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +702.3%
Contains more CalciumCalcium +56%
Contains more PotassiumPotassium +186.3%
Contains more IronIron +942.6%
Contains more CopperCopper +3539.6%
Contains more ZincZinc +1264.9%
Contains more PhosphorusPhosphorus +991.5%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +882.4%

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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B1Vitamin B1 +986.9%
Contains more Vitamin B2Vitamin B2 +277.3%
Contains more Vitamin B3Vitamin B3 +457.1%
Contains more Vitamin B5Vitamin B5 +7227.3%
Contains more Vitamin B6Vitamin B6 +4775%
Contains more FolateFolate +158.1%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Safflower DV% diff.
Copper 0.048mg 1.747mg 189%
Polyunsaturated fat 0.169g 28.223g 187%
Vitamin B1 0.107mg 1.163mg 88%
Vitamin B6 0.024mg 1.17mg 88%
Phosphorus 59mg 644mg 84%
Vitamin B5 0.055mg 4.03mg 80%
Manganese 0.205mg 2.014mg 79%
Magnesium 44mg 353mg 74%
Fats 0.4g 38.45g 59%
Iron 0.47mg 4.9mg 55%
Zinc 0.37mg 5.05mg 43%
Protein 2.8g 16.18g 27%
Folate 62µg 160µg 25%
Calories 47kcal 517kcal 24%
Vitamin B2 0.11mg 0.415mg 23%
Vitamin C 18.8mg 0mg 21%
Saturated fat 0.105g 3.682g 16%
Potassium 240mg 687mg 13%
Monounsaturated fat 0.036g 4.848g 12%
Vitamin B3 0.41mg 2.284mg 12%
Carbs 8.35g 34.29g 9%
Vitamin A 43µg 3µg 4%
Calcium 50mg 78mg 3%
Selenium 1.5µg 3%
Net carbs 8.35g 34.29g N/A
Sodium 4mg 3mg 0%
Tryptophan 0.032mg 0.183mg 0%
Threonine 0.104mg 0.586mg 0%
Isoleucine 0.15mg 0.717mg 0%
Leucine 0.2mg 1.154mg 0%
Lysine 0.184mg 0.534mg 0%
Methionine 0.04mg 0.284mg 0%
Phenylalanine 0.154mg 0.806mg 0%
Valine 0.162mg 1.025mg 0%
Histidine 0.09mg 0.452mg 0%

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
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
Contains more WaterWater +1463.2%
Contains more ProteinProtein +477.9%
Contains more FatsFats +9512.5%
Contains more CarbsCarbs +310.7%
Contains more OtherOther +810%

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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -97.1%
Contains more Mono. FatMonounsaturated fat +13366.7%
Contains more Poly. FatPolyunsaturated fat +16600%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.