Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Seaweed

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

Compare

The main differences between yardlong bean (Asparagus bean) raw and seaweed

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A, yet seaweed is richer in iron, folate, magnesium, calcium, vitamin B5, copper, and zinc.
  • Daily need coverage for iron for seaweed is 30% higher.
  • Yardlong bean (Asparagus bean) raw contains 7 times more vitamin A than seaweed. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while seaweed contains 116IU.
  • Yardlong bean (Asparagus bean) raw contains less sodium.

Food types used in this article are Yardlong bean, raw and Seaweed, kelp, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Seaweed 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 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +169.7%
Contains more PhosphorusPhosphorus +40.5%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +236%
Contains more IronIron +506.4%
Contains more CopperCopper +170.8%
Contains more ZincZinc +232.4%
~equal in Manganese ~0.2mg

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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin AVitamin A +616.7%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B3Vitamin B3 +14.6%
Contains more Vitamin B5Vitamin B5 +1067.3%
Contains more FolateFolate +190.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Seaweed DV% diff.
Vitamin K 66µg 55%
Iron 0.47mg 2.85mg 30%
Folate 62µg 180µg 30%
Vitamin C 18.8mg 3mg 18%
Magnesium 44mg 121mg 18%
Calcium 50mg 168mg 12%
Vitamin B5 0.055mg 0.642mg 12%
Sodium 4mg 233mg 10%
Copper 0.048mg 0.13mg 9%
Zinc 0.37mg 1.23mg 8%
Vitamin E 0.87mg 6%
Vitamin B1 0.107mg 0.05mg 5%
Fiber 1.3g 5%
Potassium 240mg 89mg 4%
Vitamin A 43µg 6µg 4%
Vitamin B2 0.11mg 0.15mg 3%
Phosphorus 59mg 42mg 2%
Choline 12.8mg 2%
Protein 2.8g 1.68g 2%
Vitamin B6 0.024mg 0.002mg 2%
Saturated fat 0.105g 0.247g 1%
Polyunsaturated fat 0.169g 0.047g 1%
Selenium 1.5µg 0.7µg 1%
Calories 47kcal 43kcal 0%
Fats 0.4g 0.56g 0%
Carbs 8.35g 9.57g 0%
Net carbs 8.35g 8.27g N/A
Sugar 0.6g N/A
Manganese 0.205mg 0.2mg 0%
Vitamin B3 0.41mg 0.47mg 0%
Monounsaturated fat 0.036g 0.098g 0%
Tryptophan 0.032mg 0.048mg 0%
Threonine 0.104mg 0.055mg 0%
Isoleucine 0.15mg 0.076mg 0%
Leucine 0.2mg 0.083mg 0%
Lysine 0.184mg 0.082mg 0%
Methionine 0.04mg 0.025mg 0%
Phenylalanine 0.154mg 0.043mg 0%
Valine 0.162mg 0.072mg 0%
Histidine 0.09mg 0.024mg 0%
Omega-3 - EPA 0.004g 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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +66.7%
Contains more FatsFats +40%
Contains more CarbsCarbs +14.6%
Contains more OtherOther +1001.7%
~equal in Water ~81.58g

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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -57.5%
Contains more Poly. FatPolyunsaturated fat +259.6%
Contains more Mono. FatMonounsaturated fat +172.2%

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.