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  6. Yardlong bean (Asparagus bean) raw vs. Tuna salad

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

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What are the differences between yardlong bean (Asparagus bean) raw and tuna salad?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, and folate; however, tuna salad is richer in selenium, vitamin B12, vitamin B3, phosphorus, and copper.
  • Tuna salad's daily need coverage for selenium is 72% more.
  • Tuna salad contains 9 times less vitamin A than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while tuna salad contains 97IU.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.

We used Yardlong bean, raw and Fish, tuna salad types in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Tuna salad 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +131.6%
Contains more CalciumCalcium +194.1%
Contains more PotassiumPotassium +34.8%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +412.5%
Contains more IronIron +112.8%
Contains more CopperCopper +202.1%
Contains more ZincZinc +51.4%
Contains more PhosphorusPhosphorus +201.7%
Contains more SeleniumSelenium +2646.7%

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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +754.5%
Contains more Vitamin AVitamin A +79.2%
Contains more Vitamin B1Vitamin B1 +245.2%
Contains more Vitamin B2Vitamin B2 +57.1%
Contains more FolateFolate +675%
Contains more Vitamin B3Vitamin B3 +1534.1%
Contains more Vitamin B5Vitamin B5 +372.7%
Contains more Vitamin B6Vitamin B6 +237.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Tuna salad DV% diff.
Selenium 1.5µg 41.2µg 72%
Vitamin B12 0µg 1.2µg 50%
Vitamin B3 0.41mg 6.7mg 39%
Polyunsaturated fat 0.169g 4.122g 26%
Protein 2.8g 16.04g 26%
Vitamin C 18.8mg 2.2mg 18%
Sodium 4mg 402mg 17%
Phosphorus 59mg 178mg 17%
Fats 0.4g 9.26g 14%
Folate 62µg 8µg 14%
Copper 0.048mg 0.145mg 11%
Manganese 0.205mg 0.04mg 7%
Calories 47kcal 187kcal 7%
Monounsaturated fat 0.036g 2.887g 7%
Saturated fat 0.105g 1.544g 7%
Iron 0.47mg 1mg 7%
Magnesium 44mg 19mg 6%
Vitamin B1 0.107mg 0.031mg 6%
Vitamin B5 0.055mg 0.26mg 4%
Vitamin B6 0.024mg 0.081mg 4%
Cholesterol 0mg 13mg 4%
Vitamin B2 0.11mg 0.07mg 3%
Calcium 50mg 17mg 3%
Vitamin A 43µg 24µg 2%
Zinc 0.37mg 0.56mg 2%
Potassium 240mg 178mg 2%
Carbs 8.35g 9.41g 0%
Net carbs 8.35g 9.41g N/A
Tryptophan 0.032mg 0.18mg 0%
Threonine 0.104mg 0.701mg 0%
Isoleucine 0.15mg 0.739mg 0%
Leucine 0.2mg 1.293mg 0%
Lysine 0.184mg 1.457mg 0%
Methionine 0.04mg 0.47mg 0%
Phenylalanine 0.154mg 0.626mg 0%
Valine 0.162mg 0.824mg 0%
Histidine 0.09mg 0.467mg 0%
Omega-3 - EPA 0.014g N/A
Omega-3 - DHA 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more WaterWater +39.1%
Contains more ProteinProtein +472.9%
Contains more FatsFats +2215%
Contains more CarbsCarbs +12.7%
Contains more OtherOther +255%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -93.2%
Contains more Mono. FatMonounsaturated fat +7919.4%
Contains more Poly. FatPolyunsaturated fat +2339.1%

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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.