Yardlong beans vs. Spirulina — In-Depth Nutrition Comparison
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What are the main differences between Yardlong beans and Spirulina?
- Yardlong beans is richer in Vitamin C, Folate, Phosphorus, and Magnesium, yet Spirulina is richer in Copper, Iron, Vitamin B2, Vitamin B1, and Vitamin B5.
- Spirulina's daily need coverage for Copper is 61% higher.
- Yardlong beans has 18 times more Vitamin C than Spirulina. Yardlong beans has 16.2mg of Vitamin C, while Spirulina has 0.9mg.
We used Yardlong bean, cooked, boiled, drained, without salt and Seaweed, spirulina, raw types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +121.1% |
| Contains more CalciumCalcium | +266.7% |
| Contains more PotassiumPotassium | +128.3% |
| Contains more ZincZinc | +80% |
| Contains more PhosphorusPhosphorus | +418.2% |
| Contains less SodiumSodium | -95.9% |
| Contains more SeleniumSelenium | +114.3% |
| Contains more IronIron | +184.7% |
| Contains more CopperCopper | +1170.2% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +1700% |
| Contains more Vitamin AVitamin A | +703.6% |
| Contains more FolateFolate | +400% |
| Contains more Vitamin B1Vitamin B1 | +161.2% |
| Contains more Vitamin B2Vitamin B2 | +245.5% |
| Contains more Vitamin B3Vitamin B3 | +89.8% |
| Contains more Vitamin B5Vitamin B5 | +537.3% |
| Contains more Vitamin B6Vitamin B6 | +41.7% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
5.92 g
Fats:
0.39 g
Carbs:
2.42 g
Water:
90.67 g
Other:
0.6 g
| Contains more CarbsCarbs | +279.3% |
| Contains more OtherOther | +20% |
| Contains more ProteinProtein | +134% |
| Contains more FatsFats | +290% |
~equal in
Water
~90.67g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.026 g
Monounsaturated Fat:
Mono. Fat
0.009 g
Polyunsaturated fat:
Poly. Fat
0.042 g
Saturated Fat:
Sat. Fat
0.135 g
Monounsaturated Fat:
Mono. Fat
0.034 g
Polyunsaturated fat:
Poly. Fat
0.106 g
| Contains less Sat. FatSaturated Fat | -80.7% |
| Contains more Mono. FatMonounsaturated Fat | +277.8% |
| Contains more Poly. FatPolyunsaturated fat | +152.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 47kcal | 26kcal |
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| Protein | 2.53g | 5.92g |
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| Fats | 0.1g | 0.39g |
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| Vitamin C | 16.2mg | 0.9mg |
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| Net carbs | 9.18g | 2.02g |
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| Carbs | 9.18g | 2.42g |
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| Magnesium | 42mg | 19mg |
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| Calcium | 44mg | 12mg |
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| Potassium | 290mg | 127mg |
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| Iron | 0.98mg | 2.79mg |
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| Sugar | 0.3g |
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| Fiber | 0.4g |
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| Copper | 0.047mg | 0.597mg |
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| Zinc | 0.36mg | 0.2mg |
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| Phosphorus | 57mg | 11mg |
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| Sodium | 4mg | 98mg |
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| Vitamin A | 450IU | 56IU |
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| Vitamin A | 23µg | 3µg |
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| Vitamin E | 0.49mg |
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| Manganese | 0.201mg | 0.186mg |
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| Selenium | 1.5µg | 0.7µg |
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| Vitamin B1 | 0.085mg | 0.222mg |
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| Vitamin B2 | 0.099mg | 0.342mg |
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| Vitamin B3 | 0.63mg | 1.196mg |
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| Vitamin B5 | 0.051mg | 0.325mg |
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| Vitamin B6 | 0.024mg | 0.034mg |
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| Vitamin K | 2.5µg |
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| Folate | 45µg | 9µg |
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| Choline | 6.5mg |
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| Saturated Fat | 0.026g | 0.135g |
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| Monounsaturated Fat | 0.009g | 0.034g |
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| Polyunsaturated fat | 0.042g | 0.106g |
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| Tryptophan | 0.029mg | 0.096mg |
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| Threonine | 0.094mg | 0.306mg |
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| Isoleucine | 0.135mg | 0.331mg |
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| Leucine | 0.18mg | 0.509mg |
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| Lysine | 0.166mg | 0.312mg |
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| Methionine | 0.036mg | 0.118mg |
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| Phenylalanine | 0.139mg | 0.286mg |
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| Valine | 0.146mg | 0.362mg |
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| Histidine | 0.082mg | 0.112mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
17%
Minerals Daily Need Coverage Score
19%
38%
Comparison summary
Which food is lower in Sugar?
Yardlong beans is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Yardlong beans contains less Sodium (difference - 94mg)
Which food is lower in Saturated Fat?
Yardlong beans is lower in Saturated Fat (difference - 0.109g)
Which food is richer in minerals?
Yardlong beans is relatively richer in minerals
Which food is lower in glycemic index?
Spirulina is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Spirulina is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)