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

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

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

  • Yardlong bean (Asparagus bean) raw has more vitamin C, folate, and vitamin A; however, swordfish is richer in selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, and phosphorus.
  • Swordfish covers your daily selenium needs 122% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of swordfish is 0.

Specific food types used in this comparison are Yardlong bean, raw and Fish, swordfish, cooked, dry heat.

Infographic

Yardlong bean (Asparagus bean) raw vs Swordfish infographic
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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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +25.7%
Contains more CalciumCalcium +733.3%
Contains less SodiumSodium -95.9%
Contains more ManganeseManganese +1476.9%
Contains more PotassiumPotassium +107.9%
Contains more ZincZinc +110.8%
Contains more PhosphorusPhosphorus +415.3%
Contains more SeleniumSelenium +4466.7%
~equal in Iron ~0.45mg
~equal in Copper ~0.046mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +20.2%
Contains more Vitamin B2Vitamin B2 +74.6%
Contains more FolateFolate +3000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +2157.1%
Contains more Vitamin B5Vitamin B5 +658.2%
Contains more Vitamin B6Vitamin B6 +2462.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~43µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Swordfish DV% diff.
Selenium 1.5µg 68.5µg 122%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Vitamin B3 0.41mg 9.254mg 55%
Vitamin B6 0.024mg 0.615mg 45%
Protein 2.8g 23.45g 41%
Phosphorus 59mg 304mg 35%
Cholesterol 0mg 78mg 26%
Vitamin C 18.8mg 0mg 21%
Vitamin E 2.41mg 16%
Folate 62µg 2µg 15%
Choline 77.5mg 14%
Fats 0.4g 7.93g 12%
Monounsaturated fat 0.036g 3.544g 9%
Potassium 240mg 499mg 8%
Polyunsaturated fat 0.169g 1.368g 8%
Saturated fat 0.105g 1.911g 8%
Manganese 0.205mg 0.013mg 8%
Vitamin B5 0.055mg 0.417mg 7%
Calories 47kcal 172kcal 6%
Vitamin B2 0.11mg 0.063mg 4%
Sodium 4mg 97mg 4%
Zinc 0.37mg 0.78mg 4%
Calcium 50mg 6mg 4%
Carbs 8.35g 0g 3%
Vitamin B1 0.107mg 0.089mg 2%
Magnesium 44mg 35mg 2%
Net carbs 8.35g 0g N/A
Iron 0.47mg 0.45mg 0%
Copper 0.048mg 0.046mg 0%
Vitamin A 43µg 43µg 0%
Vitamin K 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.032mg 0.265mg 0%
Threonine 0.104mg 1.035mg 0%
Isoleucine 0.15mg 1.088mg 0%
Leucine 0.2mg 1.919mg 0%
Lysine 0.184mg 2.168mg 0%
Methionine 0.04mg 0.699mg 0%
Phenylalanine 0.154mg 0.922mg 0%
Valine 0.162mg 1.216mg 0%
Histidine 0.09mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g 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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.7%
Contains more OtherOther +66.7%
Contains more ProteinProtein +737.5%
Contains more FatsFats +1882.5%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +9744.4%
Contains more Poly. FatPolyunsaturated fat +709.5%

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.