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  6. Yardlong bean (Asparagus bean) vs. Wakame

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

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How are Yardlong bean (Asparagus bean) and Wakame different?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, however, Wakame is richer in Manganese, Folate, Copper, Magnesium, Iron, Vitamin B5, Calcium, and Vitamin B2.
  • Daily need coverage for Manganese from Wakame is 52% higher.
  • Yardlong bean (Asparagus bean) contains 5 times more Vitamin C than Wakame. While Yardlong bean (Asparagus bean) contains 16.2mg of Vitamin C, Wakame contains only 3mg.
  • Yardlong bean (Asparagus bean) has less Sodium.

Yardlong bean, cooked, boiled, drained, without salt and Seaweed, wakame, raw are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) vs Wakame 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)
3
:
7
Wakame
Wakame
Contains more Potassium +480%
Contains less Sodium -99.5%
Contains more Selenium +114.3%
Contains more Calcium +240.9%
Contains more Iron +122.4%
Contains more Magnesium +154.8%
Contains more Phosphorus +40.4%
Contains more Copper +504.3%
Contains more Manganese +596.5%
Equal in Zinc - 0.38
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Potassium +480%
Contains less Sodium -99.5%
Contains more Selenium +114.3%
Contains more Calcium +240.9%
Contains more Iron +122.4%
Contains more Magnesium +154.8%
Contains more Phosphorus +40.4%
Contains more Copper +504.3%
Contains more Manganese +596.5%
Equal in Zinc - 0.38

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)
4
:
6
Wakame
Wakame
Contains more Vitamin A +25%
Contains more Vitamin C +440%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B6 +1100%
Contains more Vitamin B2 +132.3%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +1266.7%
Contains more Folate +335.6%
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%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin A +25%
Contains more Vitamin C +440%
Contains more Vitamin B1 +41.7%
Contains more Vitamin B6 +1100%
Contains more Vitamin B2 +132.3%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +1266.7%
Contains more Folate +335.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
2
:
3
Wakame
Wakame
Contains more Protein +19.8%
Contains more Fats +540%
Contains more Other +900%
Equal in Carbs - 9.14
Equal in Water - 79.99
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
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +19.8%
Contains more Fats +540%
Contains more Other +900%
Equal in Carbs - 9.14
Equal in Water - 79.99

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Wakame
Wakame
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +419%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -80%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +419%

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) Wakame
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Wakame Opinion
Net carbs 9.18g 8.64g Yardlong bean (Asparagus bean)
Protein 2.53g 3.03g Wakame
Fats 0.1g 0.64g Wakame
Carbs 9.18g 9.14g Yardlong bean (Asparagus bean)
Calories 47kcal 45kcal Yardlong bean (Asparagus bean)
Sugar 0.65g Yardlong bean (Asparagus bean)
Fiber 0.5g Wakame
Calcium 44mg 150mg Wakame
Iron 0.98mg 2.18mg Wakame
Magnesium 42mg 107mg Wakame
Phosphorus 57mg 80mg Wakame
Potassium 290mg 50mg Yardlong bean (Asparagus bean)
Sodium 4mg 872mg Yardlong bean (Asparagus bean)
Zinc 0.36mg 0.38mg Wakame
Copper 0.047mg 0.284mg Wakame
Manganese 0.201mg 1.4mg Wakame
Selenium 1.5µg 0.7µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 360IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 18µg Yardlong bean (Asparagus bean)
Vitamin E 1mg Wakame
Vitamin C 16.2mg 3mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.06mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.23mg Wakame
Vitamin B3 0.63mg 1.6mg Wakame
Vitamin B5 0.051mg 0.697mg Wakame
Vitamin B6 0.024mg 0.002mg Yardlong bean (Asparagus bean)
Folate 45µg 196µg Wakame
Vitamin K 5.3µg Wakame
Tryptophan 0.029mg 0.035mg Wakame
Threonine 0.094mg 0.165mg Wakame
Isoleucine 0.135mg 0.087mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.257mg Wakame
Lysine 0.166mg 0.112mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.063mg Wakame
Phenylalanine 0.139mg 0.112mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.209mg Wakame
Histidine 0.082mg 0.015mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.13g Yardlong bean (Asparagus bean)
Omega-3 - EPA 0.186g Wakame
Monounsaturated Fat 0.009g 0.058g Wakame
Polyunsaturated fat 0.042g 0.218g Wakame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Wakame
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)
29%
Wakame
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 868mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.104g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Wakame
Wakame is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.