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  6. Yardlong bean (Asparagus bean) vs. Alfalfa seeds

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

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Differences between Yardlong bean (Asparagus bean) and Alfalfa seeds

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, and Potassium, however, Alfalfa seeds are richer in Copper, Vitamin B5, and Zinc.
  • Alfalfa seeds' daily need coverage for Copper is 12% higher.
  • Yardlong bean (Asparagus bean) has 4 times more Potassium than Alfalfa seeds. While Yardlong bean (Asparagus bean) has 290mg of Potassium, Alfalfa seeds have only 79mg.

The food types used in this comparison are Yardlong bean, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw.

Infographic

Yardlong bean (Asparagus bean) vs Alfalfa 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
7
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +37.5%
Contains more Magnesium +55.6%
Contains more Potassium +267.1%
Contains less Sodium -33.3%
Contains more Selenium +150%
Contains more Phosphorus +22.8%
Contains more Zinc +155.6%
Contains more Copper +234%
Equal in Iron - 0.96
Equal in Manganese - 0.188
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Calcium +37.5%
Contains more Magnesium +55.6%
Contains more Potassium +267.1%
Contains less Sodium -33.3%
Contains more Selenium +150%
Contains more Phosphorus +22.8%
Contains more Zinc +155.6%
Contains more Copper +234%
Equal in Iron - 0.96
Equal in Manganese - 0.188

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
5
:
5
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +190.3%
Contains more Vitamin C +97.6%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B3 +31%
Contains more Folate +25%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B5 +1003.9%
Contains more Vitamin B6 +41.7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
Contains more Vitamin A +190.3%
Contains more Vitamin C +97.6%
Contains more Vitamin B1 +11.8%
Contains more Vitamin B3 +31%
Contains more Folate +25%
Contains more Vitamin B2 +27.3%
Contains more Vitamin B5 +1003.9%
Contains more Vitamin B6 +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +337.1%
Contains more Other +80%
Contains more Protein +57.7%
Contains more Fats +590%
Equal in Water - 92.82
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Contains more Carbs +337.1%
Contains more Other +80%
Contains more Protein +57.7%
Contains more Fats +590%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +873.8%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains less Saturated Fat -62.3%
Contains more Monounsaturated Fat +522.2%
Contains more Polyunsaturated fat +873.8%

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) Alfalfa seeds
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Alfalfa seeds Opinion
Net carbs 9.18g 0.2g Yardlong bean (Asparagus bean)
Protein 2.53g 3.99g Alfalfa seeds
Fats 0.1g 0.69g Alfalfa seeds
Carbs 9.18g 2.1g Yardlong bean (Asparagus bean)
Calories 47kcal 23kcal Yardlong bean (Asparagus bean)
Fructose 0.12g Alfalfa seeds
Sugar 0.2g Yardlong bean (Asparagus bean)
Fiber 1.9g Alfalfa seeds
Calcium 44mg 32mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.96mg Yardlong bean (Asparagus bean)
Magnesium 42mg 27mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 70mg Alfalfa seeds
Potassium 290mg 79mg Yardlong bean (Asparagus bean)
Sodium 4mg 6mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.92mg Alfalfa seeds
Copper 0.047mg 0.157mg Alfalfa seeds
Manganese 0.201mg 0.188mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.6µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 155IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 8µg Yardlong bean (Asparagus bean)
Vitamin E 0.02mg Alfalfa seeds
Vitamin C 16.2mg 8.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.076mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.126mg Alfalfa seeds
Vitamin B3 0.63mg 0.481mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.563mg Alfalfa seeds
Vitamin B6 0.024mg 0.034mg Alfalfa seeds
Folate 45µg 36µg Yardlong bean (Asparagus bean)
Vitamin K 30.5µg Alfalfa seeds
Tryptophan 0.029mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.134mg Alfalfa seeds
Isoleucine 0.135mg 0.143mg Alfalfa seeds
Leucine 0.18mg 0.267mg Alfalfa seeds
Lysine 0.166mg 0.214mg Alfalfa seeds
Methionine 0.036mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.145mg Yardlong bean (Asparagus bean)
Histidine 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.069g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.056g Alfalfa seeds
Polyunsaturated fat 0.042g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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)
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
21%
Alfalfa seeds

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.043g)
Which food is lower in glycemic index?
Alfalfa seeds
Alfalfa seeds is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/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.