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

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How are Yardlong bean (Asparagus bean) and Flax different?

  • Flax has more Copper, Vitamin B1, Manganese, Phosphorus, Magnesium, Iron, Selenium, Zinc, Vitamin B6, and Calcium than Yardlong bean (Asparagus bean).
  • Daily need coverage for Copper from Flax is 130% higher.

Yardlong bean, raw and Seeds, flaxseed are the varieties used in this article.

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Yardlong bean (Asparagus bean) vs Flax 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
:
7
Flax
Contains less Sodium -86.7%
Contains more Iron +1119.1%
Contains more Calcium +410%
Contains more Potassium +238.8%
Contains more Magnesium +790.9%
Contains more Copper +2441.7%
Contains more Zinc +1073%
Contains more Phosphorus +988.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 215% 77% 72% 280% 407% 119% 276% 4%
Contains less Sodium -86.7%
Contains more Iron +1119.1%
Contains more Calcium +410%
Contains more Potassium +238.8%
Contains more Magnesium +790.9%
Contains more Copper +2441.7%
Contains more Zinc +1073%
Contains more Phosphorus +988.1%

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
:
8
Flax
Contains more Vitamin C +3033.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1436.4%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +651.2%
Contains more Vitamin B5 +1690.9%
Contains more Vitamin B6 +1870.8%
Contains more Folate +40.3%
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 2% 0% 7% 0% 411% 38% 58% 60% 110% 0% 11% 66%
Contains more Vitamin C +3033.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1436.4%
Contains more Vitamin B2 +46.4%
Contains more Vitamin B3 +651.2%
Contains more Vitamin B5 +1690.9%
Contains more Vitamin B6 +1870.8%
Contains more Folate +40.3%

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)
63
Flax
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
181
Flax

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)
110%
Flax
Carbohydrates
8%
Yardlong bean (Asparagus bean)
29%
Flax
Fats
2%
Yardlong bean (Asparagus bean)
195%
Flax

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) Flax
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Flax
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 is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1.55g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 26mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 3.558g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 86)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $3)
Which food is richer in minerals?
Flax
Flax is relatively richer in minerals
Which food is richer in vitamins?
Flax
Flax is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Flax Opinion
Calories 47 534 Flax
Protein 2.8 18.29 Flax
Fats 0.4 42.16 Flax
Vitamin C 18.8 0.6 Yardlong bean (Asparagus bean)
Carbs 8.35 28.88 Flax
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 5.73 Flax
Calcium 50 255 Flax
Potassium 240 813 Flax
Magnesium 44 392 Flax
Sugar 1.55 Yardlong bean (Asparagus bean)
Fiber 27.3 Flax
Copper 0.048 1.22 Flax
Zinc 0.37 4.34 Flax
Starch
Phosphorus 59 642 Flax
Sodium 4 30 Yardlong bean (Asparagus bean)
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E 0.31 Flax
Vitamin D 0 0
Vitamin B1 0.107 1.644 Flax
Vitamin B2 0.11 0.161 Flax
Vitamin B3 0.41 3.08 Flax
Vitamin B5 0.055 0.985 Flax
Vitamin B6 0.024 0.473 Flax
Vitamin B12 0 0
Vitamin K 4.3 Flax
Folate 62 87 Flax
Trans Fat 0 Flax
Saturated Fat 0.105 3.663 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 7.527 Flax
Polyunsaturated fat 0.169 28.73 Flax
Tryptophan 0.032 0.297 Flax
Threonine 0.104 0.766 Flax
Isoleucine 0.15 0.896 Flax
Leucine 0.2 1.235 Flax
Lysine 0.184 0.862 Flax
Methionine 0.04 0.37 Flax
Phenylalanine 0.154 0.957 Flax
Valine 0.162 1.072 Flax
Histidine 0.09 0.472 Flax
Fructose 0 Flax

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. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.