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  6. Yardlong bean (Asparagus bean) vs. Spirulina

Yardlong bean (Asparagus bean) vs. Spirulina — In-Depth Nutrition Comparison

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What are the main differences between Yardlong bean (Asparagus bean) and Spirulina?

  • Yardlong bean (Asparagus bean) 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 bean (Asparagus bean) has 18 times more Vitamin C than Spirulina. Yardlong bean (Asparagus bean) 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

Yardlong bean (Asparagus bean) vs Spirulina 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
8
:
2
Spirulina
Spirulina
Contains more Calcium +266.7%
Contains more Magnesium +121.1%
Contains more Phosphorus +418.2%
Contains more Potassium +128.3%
Contains less Sodium -95.9%
Contains more Zinc +80%
Contains more Selenium +114.3%
Contains more Iron +184.7%
Contains more Copper +1170.2%
Equal in Manganese - 0.186
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Contains more Calcium +266.7%
Contains more Magnesium +121.1%
Contains more Phosphorus +418.2%
Contains more Potassium +128.3%
Contains less Sodium -95.9%
Contains more Zinc +80%
Contains more Selenium +114.3%
Contains more Iron +184.7%
Contains more Copper +1170.2%
Equal in Manganese - 0.186

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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
7
Spirulina
Spirulina
Contains more Vitamin A +703.6%
Contains more Vitamin C +1700%
Contains more Folate +400%
Contains more Vitamin B1 +161.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +537.3%
Contains more Vitamin B6 +41.7%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
Contains more Vitamin A +703.6%
Contains more Vitamin C +1700%
Contains more Folate +400%
Contains more Vitamin B1 +161.2%
Contains more Vitamin B2 +245.5%
Contains more Vitamin B3 +89.8%
Contains more Vitamin B5 +537.3%
Contains more Vitamin B6 +41.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Spirulina
Spirulina
Contains more Carbs +279.3%
Contains more Other +20%
Contains more Protein +134%
Contains more Fats +290%
Equal in Water - 90.67
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Contains more Carbs +279.3%
Contains more Other +20%
Contains more Protein +134%
Contains more Fats +290%
Equal in Water - 90.67

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Spirulina
Spirulina
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated fat +152.4%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Contains less Saturated Fat -80.7%
Contains more Monounsaturated Fat +277.8%
Contains more Polyunsaturated 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.
Yardlong bean (Asparagus bean) Spirulina
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Spirulina Opinion
Net carbs 9.18g 2.02g Yardlong bean (Asparagus bean)
Protein 2.53g 5.92g Spirulina
Fats 0.1g 0.39g Spirulina
Carbs 9.18g 2.42g Yardlong bean (Asparagus bean)
Calories 47kcal 26kcal Yardlong bean (Asparagus bean)
Sugar 0.3g Yardlong bean (Asparagus bean)
Fiber 0.4g Spirulina
Calcium 44mg 12mg Yardlong bean (Asparagus bean)
Iron 0.98mg 2.79mg Spirulina
Magnesium 42mg 19mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 11mg Yardlong bean (Asparagus bean)
Potassium 290mg 127mg Yardlong bean (Asparagus bean)
Sodium 4mg 98mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.2mg Yardlong bean (Asparagus bean)
Copper 0.047mg 0.597mg Spirulina
Manganese 0.201mg 0.186mg Yardlong bean (Asparagus bean)
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 56IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 3µg Yardlong bean (Asparagus bean)
Vitamin E 0.49mg Spirulina
Vitamin C 16.2mg 0.9mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.222mg Spirulina
Vitamin B2 0.099mg 0.342mg Spirulina
Vitamin B3 0.63mg 1.196mg Spirulina
Vitamin B5 0.051mg 0.325mg Spirulina
Vitamin B6 0.024mg 0.034mg Spirulina
Folate 45µg 9µg Yardlong bean (Asparagus bean)
Vitamin K 2.5µg Spirulina
Tryptophan 0.029mg 0.096mg Spirulina
Threonine 0.094mg 0.306mg Spirulina
Isoleucine 0.135mg 0.331mg Spirulina
Leucine 0.18mg 0.509mg Spirulina
Lysine 0.166mg 0.312mg Spirulina
Methionine 0.036mg 0.118mg Spirulina
Phenylalanine 0.139mg 0.286mg Spirulina
Valine 0.146mg 0.362mg Spirulina
Histidine 0.082mg 0.112mg Spirulina
Saturated Fat 0.026g 0.135g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.034g Spirulina
Polyunsaturated fat 0.042g 0.106g Spirulina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Spirulina
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
15%
Yardlong bean (Asparagus bean)
18%
Spirulina
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
38%
Spirulina

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 - 94mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.109g)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/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.