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  6. Yardlong bean (Asparagus bean) raw vs. Chia seeds

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

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

  • Chia seeds are higher than yardlong bean (Asparagus bean) raw in phosphorus, manganese, selenium, copper, iron, magnesium, calcium, vitamin B3, vitamin B1, and zinc.
  • Chia seeds cover your daily phosphorus needs 114% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of chia seeds is lower.

Food varieties used in this article are Yardlong bean, raw and Seeds, chia seeds, dried.

Infographic

Yardlong bean (Asparagus bean) raw vs Chia seeds 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains less SodiumSodium -75%
Contains more MagnesiumMagnesium +661.4%
Contains more CalciumCalcium +1162%
Contains more PotassiumPotassium +69.6%
Contains more IronIron +1542.6%
Contains more CopperCopper +1825%
Contains more ZincZinc +1137.8%
Contains more PhosphorusPhosphorus +1357.6%
Contains more ManganeseManganese +1228.3%
Contains more SeleniumSelenium +3580%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +1075%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +26.5%
Contains more Vitamin B1Vitamin B1 +479.4%
Contains more Vitamin B2Vitamin B2 +54.5%
Contains more Vitamin B3Vitamin B3 +2053.7%
~equal in Vitamin D ~µg
~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 Chia seeds DV% diff.
Polyunsaturated fat 0.169g 23.665g 157%
Fiber 34.4g 138%
Phosphorus 59mg 860mg 114%
Manganese 0.205mg 2.723mg 109%
Selenium 1.5µg 55.2µg 98%
Copper 0.048mg 0.924mg 97%
Iron 0.47mg 7.72mg 91%
Magnesium 44mg 335mg 69%
Calcium 50mg 631mg 58%
Vitamin B3 0.41mg 8.83mg 53%
Fats 0.4g 30.74g 47%
Vitamin B1 0.107mg 0.62mg 43%
Zinc 0.37mg 4.58mg 38%
Protein 2.8g 16.54g 27%
Calories 47kcal 486kcal 22%
Vitamin C 18.8mg 1.6mg 19%
Saturated fat 0.105g 3.33g 15%
Carbs 8.35g 42.12g 11%
Monounsaturated fat 0.036g 2.309g 6%
Vitamin B2 0.11mg 0.17mg 5%
Vitamin A 43µg 5%
Potassium 240mg 407mg 5%
Vitamin E 0.5mg 3%
Folate 62µg 49µg 3%
Vitamin B6 0.024mg 2%
Vitamin B5 0.055mg 1%
Sodium 4mg 16mg 1%
Net carbs 8.35g 7.72g N/A
Trans fat 0g 0.14g N/A
Tryptophan 0.032mg 0.436mg 0%
Threonine 0.104mg 0.709mg 0%
Isoleucine 0.15mg 0.801mg 0%
Leucine 0.2mg 1.371mg 0%
Lysine 0.184mg 0.97mg 0%
Methionine 0.04mg 0.588mg 0%
Phenylalanine 0.154mg 1.016mg 0%
Valine 0.162mg 0.95mg 0%
Histidine 0.09mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g 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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more WaterWater +1414.7%
Contains more ProteinProtein +490.7%
Contains more FatsFats +7585%
Contains more CarbsCarbs +404.4%
Contains more OtherOther +700%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -96.8%
Contains more Mono. FatMonounsaturated fat +6313.9%
Contains more Poly. FatPolyunsaturated fat +13903%

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.