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Yardlong bean (Asparagus bean) vs Seed - In-Depth Nutrition Comparison

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

  • Seed is higher than Yardlong bean (Asparagus bean) in Phosphorus, Manganese, Selenium, Copper, Iron, Magnesium, Calcium, Vitamin B3, Vitamin B1, and Zinc.
  • Seed covers your daily Phosphorus needs 114% more than Yardlong bean (Asparagus bean).

Food varieties used in this article are Yardlong bean, raw and Seeds, chia seeds, dried.

Infographic

Yardlong bean (Asparagus bean) vs Seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -75%
Contains more Calcium +1162%
Contains more Iron +1542.6%
Contains more Magnesium +661.4%
Contains more Phosphorus +1357.6%
Contains more Potassium +69.6%
Contains more Zinc +1137.8%
Contains more Copper +1825%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains less Sodium -75%
Contains more Calcium +1162%
Contains more Iron +1542.6%
Contains more Magnesium +661.4%
Contains more Phosphorus +1357.6%
Contains more Potassium +69.6%
Contains more Zinc +1137.8%
Contains more Copper +1825%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Seed
Contains more Vitamin A +1501.9%
Contains more Vitamin C +1075%
Contains more Folate +26.5%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +1501.9%
Contains more Vitamin C +1075%
Contains more Folate +26.5%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Yardlong bean (Asparagus bean) Seed
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Seed Opinion
Net carbs 8.35g 7.72g Yardlong bean (Asparagus bean)
Protein 2.8g 16.54g Seed
Fats 0.4g 30.74g Seed
Carbs 8.35g 42.12g Seed
Calories 47kcal 486kcal Seed
Starch g g
Fructose g g
Sugar g g
Fiber g 34.4g Seed
Calcium 50mg 631mg Seed
Iron 0.47mg 7.72mg Seed
Magnesium 44mg 335mg Seed
Phosphorus 59mg 860mg Seed
Potassium 240mg 407mg Seed
Sodium 4mg 16mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 4.58mg Seed
Copper 0.048mg 0.924mg Seed
Vitamin A 865IU 54IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.5mg Seed
Vitamin D 0IU IU Yardlong bean (Asparagus bean)
Vitamin D 0µg µg Yardlong bean (Asparagus bean)
Vitamin C 18.8mg 1.6mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.62mg Seed
Vitamin B2 0.11mg 0.17mg Seed
Vitamin B3 0.41mg 8.83mg Seed
Vitamin B5 0.055mg mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg mg Yardlong bean (Asparagus bean)
Folate 62µg 49µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.032mg 0.436mg Seed
Threonine 0.104mg 0.709mg Seed
Isoleucine 0.15mg 0.801mg Seed
Leucine 0.2mg 1.371mg Seed
Lysine 0.184mg 0.97mg Seed
Methionine 0.04mg 0.588mg Seed
Phenylalanine 0.154mg 1.016mg Seed
Valine 0.162mg 0.95mg Seed
Histidine 0.09mg 0.531mg Seed
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Yardlong bean (Asparagus bean)
Saturated Fat 0.105g 3.33g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 2.309g Seed
Polyunsaturated fat 0.169g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yardlong bean (Asparagus bean)
35
Seed
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
195
Seed

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Yardlong bean (Asparagus bean)
99%
Seed
Carbohydrates
8%
Yardlong bean (Asparagus bean)
42%
Seed
Fats
2%
Yardlong bean (Asparagus bean)
142%
Seed

Comparison summary

Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 3.225g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.