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

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Important differences between Yardlong bean (Asparagus bean) and Sesame

  • Yardlong bean (Asparagus bean) has less Copper, Iron, Manganese, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Vitamin B6, and Vitamin B1.
  • Sesame's daily need coverage for Copper is 448% more.

The food varieties used in the comparison are Yardlong bean, raw and Seeds, sesame seeds, whole, dried.

Infographic

Yardlong bean (Asparagus bean) vs Sesame 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
Sesame
Contains less Sodium -63.6%
Contains more Iron +2995.7%
Contains more Calcium +1850%
Contains more Potassium +95%
Contains more Magnesium +697.7%
Contains more Copper +8404.2%
Contains more Zinc +1994.6%
Contains more Phosphorus +966.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -63.6%
Contains more Iron +2995.7%
Contains more Calcium +1850%
Contains more Potassium +95%
Contains more Magnesium +697.7%
Contains more Copper +8404.2%
Contains more Zinc +1994.6%
Contains more Phosphorus +966.1%

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
:
7
Sesame
Contains more Vitamin C +∞%
Contains more Vitamin A +9511.1%
Contains more Vitamin B1 +639.3%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +1001.2%
Contains more Vitamin B6 +3191.7%
Contains more Folate +56.5%
Equal in Vitamin B5 - 0.05
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 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
Contains more Vitamin C +∞%
Contains more Vitamin A +9511.1%
Contains more Vitamin B1 +639.3%
Contains more Vitamin B2 +124.5%
Contains more Vitamin B3 +1001.2%
Contains more Vitamin B6 +3191.7%
Contains more Folate +56.5%
Equal in Vitamin B5 - 0.05

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)
50
Sesame
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
372
Sesame

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)
106%
Sesame
Carbohydrates
8%
Yardlong bean (Asparagus bean)
23%
Sesame
Fats
2%
Yardlong bean (Asparagus bean)
229%
Sesame

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) Sesame
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) Sesame
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 - 0.3g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 6.852g)
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 - $4)
Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is richer in vitamins?
Sesame
Sesame 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) Sesame Opinion
Calories 47 573 Sesame
Protein 2.8 17.73 Sesame
Fats 0.4 49.67 Sesame
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 23.45 Sesame
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 14.55 Sesame
Calcium 50 975 Sesame
Potassium 240 468 Sesame
Magnesium 44 351 Sesame
Sugar 0.3 Yardlong bean (Asparagus bean)
Fiber 11.8 Sesame
Copper 0.048 4.082 Sesame
Zinc 0.37 7.75 Sesame
Starch
Phosphorus 59 629 Sesame
Sodium 4 11 Yardlong bean (Asparagus bean)
Vitamin A 865 9 Yardlong bean (Asparagus bean)
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.107 0.791 Sesame
Vitamin B2 0.11 0.247 Sesame
Vitamin B3 0.41 4.515 Sesame
Vitamin B5 0.055 0.05 Yardlong bean (Asparagus bean)
Vitamin B6 0.024 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 62 97 Sesame
Trans Fat 0 Sesame
Saturated Fat 0.105 6.957 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 18.759 Sesame
Polyunsaturated fat 0.169 21.773 Sesame
Tryptophan 0.032 0.388 Sesame
Threonine 0.104 0.736 Sesame
Isoleucine 0.15 0.763 Sesame
Leucine 0.2 1.358 Sesame
Lysine 0.184 0.569 Sesame
Methionine 0.04 0.586 Sesame
Phenylalanine 0.154 0.94 Sesame
Valine 0.162 0.99 Sesame
Histidine 0.09 0.522 Sesame
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. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.