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  6. American cheese vs. Yardlong bean (Asparagus bean) raw

American cheese vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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Important differences between American cheese and yardlong bean (Asparagus bean) raw

  • American cheese has more calcium, phosphorus, vitamin B12, selenium, and zinc; however, yardlong bean (Asparagus bean) raw has more vitamin C and folate.
  • American cheese's daily need coverage for calcium is 100% more.
  • Yardlong bean (Asparagus bean) raw is lower in cholesterol.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than American cheese.

The food varieties used in the comparison are Cheese, pasteurized process, American, without added vitamin D and Yardlong bean, raw.

Infographic

American cheese vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more CalciumCalcium +1990%
Contains more IronIron +34%
Contains more ZincZinc +573%
Contains more PhosphorusPhosphorus +986.4%
Contains more SeleniumSelenium +1246.7%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +81.8%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +400%
~equal in Copper ~0.048mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin AVitamin A +481.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +112.7%
Contains more Vitamin B5Vitamin B5 +632.7%
Contains more Vitamin B6Vitamin B6 +125%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B3Vitamin B3 +439.5%
Contains more FolateFolate +675%

All nutrients comparison - raw data values

Nutrient American cheese Yardlong bean (Asparagus bean) raw DV% diff.
Calcium 1045mg 50mg 100%
Phosphorus 641mg 59mg 83%
Saturated fat 18.057g 0.105g 82%
Sodium 1671mg 4mg 72%
Vitamin B12 1.5µg 0µg 63%
Fats 31.79g 0.4g 48%
Selenium 20.2µg 1.5µg 34%
Cholesterol 100mg 0mg 33%
Protein 18.13g 2.8g 31%
Vitamin A 250µg 43µg 23%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 8.236g 0.036g 21%
Zinc 2.49mg 0.37mg 19%
Calories 371kcal 47kcal 16%
Folate 8µg 62µg 14%
Vitamin B2 0.234mg 0.11mg 10%
Vitamin B1 0.015mg 0.107mg 8%
Manganese 0.041mg 0.205mg 7%
Choline 36.2mg 7%
Polyunsaturated fat 1.286g 0.169g 7%
Vitamin B5 0.403mg 0.055mg 7%
Vitamin E 0.8mg 5%
Magnesium 26mg 44mg 4%
Potassium 132mg 240mg 3%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin K 2.6µg 2%
Vitamin B6 0.054mg 0.024mg 2%
Vitamin B3 0.076mg 0.41mg 2%
Iron 0.63mg 0.47mg 2%
Carbs 3.7g 8.35g 2%
Net carbs 3.7g 8.35g N/A
Sugar 2.26g N/A
Copper 0.046mg 0.048mg 0%
Trans fat 1.144g 0g N/A
Tryptophan 0.232mg 0.032mg 0%
Threonine 0.772mg 0.104mg 0%
Isoleucine 0.938mg 0.15mg 0%
Leucine 1.716mg 0.2mg 0%
Lysine 1.516mg 0.184mg 0%
Methionine 0.475mg 0.04mg 0%
Phenylalanine 0.939mg 0.154mg 0%
Valine 1.187mg 0.162mg 0%
Histidine 0.546mg 0.09mg 0%
Omega-3 - EPA 0.012g N/A
Omega-3 - DHA 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more ProteinProtein +547.5%
Contains more FatsFats +7847.5%
Contains more OtherOther +1028.3%
Contains more CarbsCarbs +125.7%
Contains more WaterWater +121.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated fat +22777.8%
Contains more Poly. FatPolyunsaturated fat +660.9%
Contains less Sat. FatSaturated fat -99.4%

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. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/nutrients
  2. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.