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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.

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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 Iron +1542.6%
Contains more Calcium +1162%
Contains more Potassium +69.6%
Contains more Magnesium +661.4%
Contains more Copper +1825%
Contains more Zinc +1137.8%
Contains more Phosphorus +1357.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Contains less Sodium -75%
Contains more Iron +1542.6%
Contains more Calcium +1162%
Contains more Potassium +69.6%
Contains more Magnesium +661.4%
Contains more Copper +1825%
Contains more Zinc +1137.8%
Contains more Phosphorus +1357.6%

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 C +1075%
Contains more Vitamin A +1501.9%
Contains more Folate +26.5%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Contains more Vitamin C +1075%
Contains more Vitamin A +1501.9%
Contains more Folate +26.5%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2053.7%

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 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 Cholesterol Equal
Lower in Sugar Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

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

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.