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  6. Yardlong bean (Asparagus bean) vs. Seaweed

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

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A recap on differences between Yardlong bean (Asparagus bean) and Seaweed

  • Yardlong bean (Asparagus bean) has more Vitamin C, and Potassium, however, Seaweed is higher in Folate, Iron, Magnesium, Calcium, Vitamin B5, Copper, and Zinc.
  • Seaweed covers your daily Folate needs 34% more than Yardlong bean (Asparagus bean).
  • Seaweed contains 5 times less Vitamin C than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, while Seaweed contains 3mg.
  • Yardlong bean (Asparagus bean) has less Sodium.

Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Seaweed, kelp, raw.

Infographic

Yardlong bean (Asparagus bean) vs Seaweed 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)
5
:
5
Seaweed
Seaweed
Contains more Phosphorus +35.7%
Contains more Potassium +225.8%
Contains less Sodium -98.3%
Contains more Selenium +114.3%
Contains more Calcium +281.8%
Contains more Iron +190.8%
Contains more Magnesium +188.1%
Contains more Zinc +241.7%
Contains more Copper +176.6%
Equal in Manganese - 0.2
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +35.7%
Contains more Potassium +225.8%
Contains less Sodium -98.3%
Contains more Selenium +114.3%
Contains more Calcium +281.8%
Contains more Iron +190.8%
Contains more Magnesium +188.1%
Contains more Zinc +241.7%
Contains more Copper +176.6%
Equal in Manganese - 0.2

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
Seaweed
Seaweed
Contains more Vitamin A +287.9%
Contains more Vitamin C +440%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +1100%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B5 +1158.8%
Contains more Folate +300%
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%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin A +287.9%
Contains more Vitamin C +440%
Contains more Vitamin B1 +70%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +1100%
Contains more Vitamin B2 +51.5%
Contains more Vitamin B5 +1158.8%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Seaweed
Seaweed
Contains more Protein +50.6%
Contains more Fats +460%
Contains more Other +818.1%
Equal in Carbs - 9.57
Equal in Water - 81.58
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
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more Protein +50.6%
Contains more Fats +460%
Contains more Other +818.1%
Equal in Carbs - 9.57
Equal in Water - 81.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Seaweed
Seaweed
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +988.9%
Contains more Polyunsaturated fat +11.9%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -89.5%
Contains more Monounsaturated Fat +988.9%
Contains more Polyunsaturated fat +11.9%

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) Seaweed
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) Seaweed Opinion
Net carbs 9.18g 8.27g Yardlong bean (Asparagus bean)
Protein 2.53g 1.68g Yardlong bean (Asparagus bean)
Fats 0.1g 0.56g Seaweed
Carbs 9.18g 9.57g Seaweed
Calories 47kcal 43kcal Yardlong bean (Asparagus bean)
Sugar 0.6g Yardlong bean (Asparagus bean)
Fiber 1.3g Seaweed
Calcium 44mg 168mg Seaweed
Iron 0.98mg 2.85mg Seaweed
Magnesium 42mg 121mg Seaweed
Phosphorus 57mg 42mg Yardlong bean (Asparagus bean)
Potassium 290mg 89mg Yardlong bean (Asparagus bean)
Sodium 4mg 233mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 1.23mg Seaweed
Copper 0.047mg 0.13mg Seaweed
Manganese 0.201mg 0.2mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 116IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 6µg Yardlong bean (Asparagus bean)
Vitamin E 0.87mg Seaweed
Vitamin C 16.2mg 3mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.05mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.15mg Seaweed
Vitamin B3 0.63mg 0.47mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.642mg Seaweed
Vitamin B6 0.024mg 0.002mg Yardlong bean (Asparagus bean)
Folate 45µg 180µg Seaweed
Vitamin K 66µg Seaweed
Tryptophan 0.029mg 0.048mg Seaweed
Threonine 0.094mg 0.055mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.076mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.083mg Yardlong bean (Asparagus bean)
Lysine 0.166mg 0.082mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.025mg Yardlong bean (Asparagus bean)
Phenylalanine 0.139mg 0.043mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.072mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.024mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.247g Yardlong bean (Asparagus bean)
Omega-3 - EPA 0.004g Seaweed
Monounsaturated Fat 0.009g 0.098g Seaweed
Polyunsaturated fat 0.042g 0.047g Seaweed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Seaweed
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)
36%
Seaweed
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
41%
Seaweed

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 229mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.221g)
Which food is lower in glycemic index?
Seaweed
Seaweed 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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.