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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -63.6%
Contains more Calcium +1850%
Contains more Iron +2995.7%
Contains more Magnesium +697.7%
Contains more Phosphorus +966.1%
Contains more Potassium +95%
Contains more Zinc +1994.6%
Contains more Copper +8404.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Contains less Sodium -63.6%
Contains more Calcium +1850%
Contains more Iron +2995.7%
Contains more Magnesium +697.7%
Contains more Phosphorus +966.1%
Contains more Potassium +95%
Contains more Zinc +1994.6%
Contains more Copper +8404.2%

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 A +9511.1%
Contains more Vitamin C +∞%
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 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 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Contains more Vitamin A +9511.1%
Contains more Vitamin C +∞%
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

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Sesame Opinion
Net carbs 8.35g 11.65g Sesame
Protein 2.8g 17.73g Sesame
Fats 0.4g 49.67g Sesame
Carbs 8.35g 23.45g Sesame
Calories 47kcal 573kcal Sesame
Starch g g
Fructose g g
Sugar g 0.3g Yardlong bean (Asparagus bean)
Fiber g 11.8g Sesame
Calcium 50mg 975mg Sesame
Iron 0.47mg 14.55mg Sesame
Magnesium 44mg 351mg Sesame
Phosphorus 59mg 629mg Sesame
Potassium 240mg 468mg Sesame
Sodium 4mg 11mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 7.75mg Sesame
Copper 0.048mg 4.082mg Sesame
Vitamin A 865IU 9IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.25mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.791mg Sesame
Vitamin B2 0.11mg 0.247mg Sesame
Vitamin B3 0.41mg 4.515mg Sesame
Vitamin B5 0.055mg 0.05mg Yardlong bean (Asparagus bean)
Vitamin B6 0.024mg 0.79mg Sesame
Folate 62µg 97µg Sesame
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sesame
Tryptophan 0.032mg 0.388mg Sesame
Threonine 0.104mg 0.736mg Sesame
Isoleucine 0.15mg 0.763mg Sesame
Leucine 0.2mg 1.358mg Sesame
Lysine 0.184mg 0.569mg Sesame
Methionine 0.04mg 0.586mg Sesame
Phenylalanine 0.154mg 0.94mg Sesame
Valine 0.162mg 0.99mg Sesame
Histidine 0.09mg 0.522mg Sesame
Cholesterol 0mg 0mg
Trans Fat 0g g Sesame
Saturated Fat 0.105g 6.957g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 18.759g Sesame
Polyunsaturated fat 0.169g 21.773g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Sesame
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)
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

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)

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.