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Yardlong bean (Asparagus bean) vs Sunflower seed - In-Depth Nutrition Comparison

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A recap on differences between Yardlong bean (Asparagus bean) and Sunflower seed

  • Sunflower seed is higher than Yardlong bean (Asparagus bean) in Copper, Vitamin B1, Vitamin B6, Selenium, Phosphorus, Manganese, Magnesium, Iron, Vitamin B3, and Zinc.
  • Sunflower seed covers your daily Copper needs 195% more than Yardlong bean (Asparagus bean).

Food varieties used in this article are Yardlong bean, raw and Seeds, sunflower seed kernels, dried.

Infographic

Yardlong bean (Asparagus bean) vs Sunflower seed 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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
7
Sunflower seed
Sunflower seed
Contains less Sodium -55.6%
Contains more Calcium +56%
Contains more Iron +1017%
Contains more Magnesium +638.6%
Contains more Phosphorus +1018.6%
Contains more Potassium +168.8%
Contains more Zinc +1251.4%
Contains more Copper +3650%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Sunflower seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Contains less Sodium -55.6%
Contains more Calcium +56%
Contains more Iron +1017%
Contains more Magnesium +638.6%
Contains more Phosphorus +1018.6%
Contains more Potassium +168.8%
Contains more Zinc +1251.4%
Contains more Copper +3650%

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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
8
Sunflower seed
Sunflower seed
Contains more Vitamin A +1630%
Contains more Vitamin C +1242.9%
Contains more Vitamin B1 +1283.2%
Contains more Vitamin B2 +222.7%
Contains more Vitamin B3 +1932.9%
Contains more Vitamin B5 +1954.5%
Contains more Vitamin B6 +5504.2%
Contains more Folate +266.1%
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 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Sunflower seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin A +1630%
Contains more Vitamin C +1242.9%
Contains more Vitamin B1 +1283.2%
Contains more Vitamin B2 +222.7%
Contains more Vitamin B3 +1932.9%
Contains more Vitamin B5 +1954.5%
Contains more Vitamin B6 +5504.2%
Contains more Folate +266.1%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Sunflower seed Opinion
Net carbs 8.35g 11.4g Sunflower seed
Protein 2.8g 20.78g Sunflower seed
Fats 0.4g 51.46g Sunflower seed
Carbs 8.35g 20g Sunflower seed
Calories 47kcal 584kcal Sunflower seed
Starch g g
Fructose g g
Sugar g 2.62g Yardlong bean (Asparagus bean)
Fiber g 8.6g Sunflower seed
Calcium 50mg 78mg Sunflower seed
Iron 0.47mg 5.25mg Sunflower seed
Magnesium 44mg 325mg Sunflower seed
Phosphorus 59mg 660mg Sunflower seed
Potassium 240mg 645mg Sunflower seed
Sodium 4mg 9mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 5mg Sunflower seed
Copper 0.048mg 1.8mg Sunflower seed
Vitamin A 865IU 50IU Yardlong bean (Asparagus bean)
Vitamin E mg 35.17mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 1.4mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 1.48mg Sunflower seed
Vitamin B2 0.11mg 0.355mg Sunflower seed
Vitamin B3 0.41mg 8.335mg Sunflower seed
Vitamin B5 0.055mg 1.13mg Sunflower seed
Vitamin B6 0.024mg 1.345mg Sunflower seed
Folate 62µg 227µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Sunflower seed
Tryptophan 0.032mg 0.348mg Sunflower seed
Threonine 0.104mg 0.928mg Sunflower seed
Isoleucine 0.15mg 1.139mg Sunflower seed
Leucine 0.2mg 1.659mg Sunflower seed
Lysine 0.184mg 0.937mg Sunflower seed
Methionine 0.04mg 0.494mg Sunflower seed
Phenylalanine 0.154mg 1.169mg Sunflower seed
Valine 0.162mg 1.315mg Sunflower seed
Histidine 0.09mg 0.632mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat 0g g Sunflower seed
Saturated Fat 0.105g 4.455g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 18.528g Sunflower seed
Polyunsaturated fat 0.169g 23.137g Sunflower seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Sunflower seed
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)
156
Sunflower seed
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
191
Sunflower seed

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)
125%
Sunflower seed
Carbohydrates
8%
Yardlong bean (Asparagus bean)
20%
Sunflower seed
Fats
2%
Yardlong bean (Asparagus bean)
238%
Sunflower seed

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 4.35g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Sunflower seed
Sunflower seed is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Sunflower seed
Sunflower seed is relatively richer in minerals
Which food is richer in vitamins?
Sunflower seed
Sunflower seed 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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.