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

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

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How are yardlong bean (Asparagus bean) raw and wakame different?

  • Yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A; however, wakame is richer in manganese, folate, copper, iron, magnesium, vitamin B5, and calcium.
  • Wakame covers your daily need for manganese, 52% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has 6 times more vitamin C than wakame. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while wakame has 3mg.
  • Yardlong bean (Asparagus bean) raw contains less sodium.

Yardlong bean, raw and Seaweed, wakame, raw types were used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Wakame 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%
Wakame
Wakame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more PotassiumPotassium +380%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +143.2%
Contains more CalciumCalcium +200%
Contains more IronIron +363.8%
Contains more CopperCopper +491.7%
Contains more PhosphorusPhosphorus +35.6%
Contains more ManganeseManganese +582.9%
~equal in Zinc ~0.38mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47%
Wakame
Wakame
6
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 10% 6% 20% 0% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +526.7%
Contains more Vitamin AVitamin A +138.9%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +290.2%
Contains more Vitamin B5Vitamin B5 +1167.3%
Contains more FolateFolate +216.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Wakame DV% diff.
Manganese 0.205mg 1.4mg 52%
Sodium 4mg 872mg 38%
Folate 62µg 196µg 34%
Copper 0.048mg 0.284mg 26%
Iron 0.47mg 2.18mg 21%
Vitamin C 18.8mg 3mg 18%
Magnesium 44mg 107mg 15%
Vitamin B5 0.055mg 0.697mg 13%
Calcium 50mg 150mg 10%
Vitamin B2 0.11mg 0.23mg 9%
Vitamin E 1mg 7%
Vitamin B3 0.41mg 1.6mg 7%
Potassium 240mg 50mg 6%
Vitamin B1 0.107mg 0.06mg 4%
Vitamin K 5.3µg 4%
Phosphorus 59mg 80mg 3%
Vitamin A 43µg 18µg 3%
Choline 13.9mg 3%
Fiber 0.5g 2%
Vitamin B6 0.024mg 0.002mg 2%
Selenium 1.5µg 0.7µg 1%
Calories 47kcal 45kcal 0%
Protein 2.8g 3.03g 0%
Fats 0.4g 0.64g 0%
Net carbs 8.35g 8.64g N/A
Carbs 8.35g 9.14g 0%
Sugar 0.65g N/A
Zinc 0.37mg 0.38mg 0%
Saturated fat 0.105g 0.13g 0%
Monounsaturated fat 0.036g 0.058g 0%
Polyunsaturated fat 0.169g 0.218g 0%
Tryptophan 0.032mg 0.035mg 0%
Threonine 0.104mg 0.165mg 0%
Isoleucine 0.15mg 0.087mg 0%
Leucine 0.2mg 0.257mg 0%
Lysine 0.184mg 0.112mg 0%
Methionine 0.04mg 0.063mg 0%
Phenylalanine 0.154mg 0.112mg 0%
Valine 0.162mg 0.209mg 0%
Histidine 0.09mg 0.015mg 0%
Omega-3 - EPA 0.186g 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
Wakame
Wakame
4
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more FatsFats +60%
Contains more OtherOther +1100%
~equal in Protein ~3.03g
~equal in Carbs ~9.14g
~equal in Water ~79.99g

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
Wakame
Wakame
2
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -19.2%
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +29%

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.