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  6. Yardlong beans vs. Seaweed

Yardlong beans vs. Seaweed — In-Depth Nutrition Comparison

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A recap on differences between yardlong beans and seaweed

  • Yardlong beans has more vitamin C and vitamin A; however, seaweed is higher in folate, iron, magnesium, calcium, vitamin B5, copper, and zinc.
  • Seaweed covers your daily folate needs 34% more than yardlong beans.
  • Seaweed contains 5 times less vitamin C than yardlong beans. Yardlong beans contains 16.2mg of vitamin C, while seaweed contains 3mg.
  • Yardlong beans has less sodium.

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

Infographic

Yardlong beans 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +225.8%
Contains more PhosphorusPhosphorus +35.7%
Contains less SodiumSodium -98.3%
Contains more SeleniumSelenium +114.3%
Contains more MagnesiumMagnesium +188.1%
Contains more CalciumCalcium +281.8%
Contains more IronIron +190.8%
Contains more CopperCopper +176.6%
Contains more ZincZinc +241.7%
~equal in Manganese ~0.2mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
Contains more Vitamin CVitamin C +440%
Contains more Vitamin AVitamin A +283.3%
Contains more Vitamin B1Vitamin B1 +70%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B6Vitamin B6 +1100%
Contains more Vitamin B2Vitamin B2 +51.5%
Contains more Vitamin B5Vitamin B5 +1158.8%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Seaweed DV% diff.
Vitamin K 66µg 55%
Folate 45µg 180µg 34%
Iron 0.98mg 2.85mg 23%
Magnesium 42mg 121mg 19%
Vitamin C 16.2mg 3mg 15%
Vitamin B5 0.051mg 0.642mg 12%
Calcium 44mg 168mg 12%
Sodium 4mg 233mg 10%
Copper 0.047mg 0.13mg 9%
Zinc 0.36mg 1.23mg 8%
Potassium 290mg 89mg 6%
Vitamin E 0.87mg 6%
Fiber 1.3g 5%
Vitamin B2 0.099mg 0.15mg 4%
Vitamin B1 0.085mg 0.05mg 3%
Choline 12.8mg 2%
Vitamin B6 0.024mg 0.002mg 2%
Phosphorus 57mg 42mg 2%
Vitamin A 23µg 6µg 2%
Protein 2.53g 1.68g 2%
Saturated fat 0.026g 0.247g 1%
Fats 0.1g 0.56g 1%
Selenium 1.5µg 0.7µg 1%
Vitamin B3 0.63mg 0.47mg 1%
Calories 47kcal 43kcal 0%
Carbs 9.18g 9.57g 0%
Net carbs 9.18g 8.27g N/A
Sugar 0.6g N/A
Manganese 0.201mg 0.2mg 0%
Monounsaturated fat 0.009g 0.098g 0%
Polyunsaturated fat 0.042g 0.047g 0%
Tryptophan 0.029mg 0.048mg 0%
Threonine 0.094mg 0.055mg 0%
Isoleucine 0.135mg 0.076mg 0%
Leucine 0.18mg 0.083mg 0%
Lysine 0.166mg 0.082mg 0%
Methionine 0.036mg 0.025mg 0%
Phenylalanine 0.139mg 0.043mg 0%
Valine 0.146mg 0.072mg 0%
Histidine 0.082mg 0.024mg 0%
Omega-3 - EPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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 ProteinProtein +50.6%
Contains more FatsFats +460%
Contains more OtherOther +818.1%
~equal in Carbs ~9.57g
~equal in Water ~81.58g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -89.5%
Contains more Mono. FatMonounsaturated fat +988.9%
Contains more Poly. FatPolyunsaturated fat +11.9%

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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 beans - 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.