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  6. Yardlong bean (Asparagus bean) raw vs. Sockeye salmon

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and folate, yet sockeye salmon is higher in vitamin B12, vitamin D, selenium, vitamin B6, vitamin B3, phosphorus, and vitamin B5.
  • Sockeye salmon covers your daily vitamin B12 needs 186% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of sockeye salmon is lower.

Food varieties used in this article are Yardlong bean, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Yardlong bean (Asparagus bean) raw vs Sockeye salmon 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +22.2%
Contains more CalciumCalcium +354.5%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +1476.9%
Contains more PotassiumPotassium +81.7%
Contains more IronIron +10.6%
Contains more CopperCopper +58.3%
Contains more ZincZinc +48.6%
Contains more PhosphorusPhosphorus +416.9%
Contains more SeleniumSelenium +2266.7%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +785.7%
Contains more Vitamin AVitamin A +34.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +46.7%
Contains more Vitamin B2Vitamin B2 +123.6%
Contains more Vitamin B3Vitamin B3 +2369%
Contains more Vitamin B5Vitamin B5 +2216.4%
Contains more Vitamin B6Vitamin B6 +3345.8%
Contains more Vitamin B12Vitamin B12 +∞%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +30.5%
Contains more ProteinProtein +845.7%
Contains more FatsFats +1292.5%
~equal in Other ~0.62g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -89.2%
Contains more Mono. FatMonounsaturated fat +5077.8%
Contains more Poly. FatPolyunsaturated fat +685.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Sockeye salmon
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0µg 16.7µg 84%
Vitamin D 0IU 670IU 84%
Selenium 1.5µg 35.5µg 62%
Vitamin B6 0.024mg 0.827mg 62%
Vitamin B3 0.41mg 10.123mg 61%
Protein 2.8g 26.48g 47%
Phosphorus 59mg 305mg 35%
Vitamin B5 0.055mg 1.274mg 24%
Vitamin C 18.8mg 0mg 21%
Cholesterol 0mg 61mg 20%
Choline 112.6mg 20%
Folate 62µg 7µg 14%
Vitamin B2 0.11mg 0.246mg 10%
Manganese 0.205mg 0.013mg 8%
Polyunsaturated fat 0.169g 1.327g 8%
Fats 0.4g 5.57g 8%
Vitamin E 0.99mg 7%
Potassium 240mg 436mg 6%
Monounsaturated fat 0.036g 1.864g 5%
Calories 47kcal 156kcal 5%
Vitamin B1 0.107mg 0.157mg 4%
Sodium 4mg 92mg 4%
Calcium 50mg 11mg 4%
Saturated fat 0.105g 0.969g 4%
Copper 0.048mg 0.076mg 3%
Carbs 8.35g 0g 3%
Vitamin A 43µg 58µg 2%
Zinc 0.37mg 0.55mg 2%
Magnesium 44mg 36mg 2%
Iron 0.47mg 0.52mg 1%
Net carbs 8.35g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0g 0.023g N/A
Tryptophan 0.032mg 0.335mg 0%
Threonine 0.104mg 1.247mg 0%
Isoleucine 0.15mg 1.274mg 0%
Leucine 0.2mg 2.185mg 0%
Lysine 0.184mg 2.574mg 0%
Methionine 0.04mg 0.858mg 0%
Phenylalanine 0.154mg 1.086mg 0%
Valine 0.162mg 1.461mg 0%
Histidine 0.09mg 0.711mg 0%
Omega-3 - EPA 0.299g N/A
Omega-3 - DHA 0.56g N/A
Omega-3 - DPA 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Sockeye salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean) raw
113%
Sockeye salmon
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 88mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.864g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $13)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Sockeye salmon
Sockeye salmon is relatively richer in minerals
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.