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  6. Butter cookie vs. Yardlong bean (Asparagus bean) raw

Butter cookie vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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The main differences between butter cookie and yardlong bean (Asparagus bean) raw

  • Butter cookie is richer in vitamin B1, iron, vitamin B3, vitamin B2, copper, vitamin B12, and selenium, yet yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for saturated fat for butter cookie is 55% higher.
  • Butter cookie has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Cookies, butter, commercially prepared, enriched and Yardlong bean, raw.

Infographic

Butter cookie vs Yardlong bean (Asparagus bean) raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
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 IronIron +372.3%
Contains more CopperCopper +316.7%
Contains more PhosphorusPhosphorus +72.9%
Contains more SeleniumSelenium +460%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +116.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +20.6%
~equal in Zinc ~0.37mg

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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
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 +283.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B2Vitamin B2 +204.5%
Contains more Vitamin B3Vitamin B3 +678%
Contains more Vitamin B5Vitamin B5 +787.3%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +22.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%

All nutrients comparison - raw data values

Nutrient Butter cookie Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 11.051g 0.105g 50%
Cholesterol 117mg 0mg 39%
Fats 18.8g 0.4g 28%
Vitamin B1 0.37mg 0.107mg 22%
Iron 2.22mg 0.47mg 22%
Calories 467kcal 47kcal 21%
Vitamin C 0mg 18.8mg 21%
Carbs 68.9g 8.35g 20%
Vitamin B3 3.19mg 0.41mg 17%
Vitamin B2 0.335mg 0.11mg 17%
Copper 0.2mg 0.048mg 17%
Vitamin B12 0.36µg 0µg 15%
Monounsaturated fat 5.522g 0.036g 14%
Vitamin A 165µg 43µg 14%
Selenium 8.4µg 1.5µg 13%
Sodium 282mg 4mg 12%
Vitamin B5 0.488mg 0.055mg 9%
Magnesium 12mg 44mg 8%
Protein 6.1g 2.8g 7%
Phosphorus 102mg 59mg 6%
Polyunsaturated fat 0.982g 0.169g 5%
Folate 76µg 62µg 4%
Vitamin E 0.58mg 4%
Potassium 111mg 240mg 4%
Fiber 0.8g 3%
Vitamin D 0.4µg 0µg 2%
Manganese 0.17mg 0.205mg 2%
Vitamin D 16IU 0IU 2%
Calcium 29mg 50mg 2%
Choline 6.5mg 1%
Vitamin K 1.7µg 1%
Vitamin B6 0.036mg 0.024mg 1%
Net carbs 68.1g 8.35g N/A
Sugar 20.24g N/A
Zinc 0.38mg 0.37mg 0%
Tryptophan 0.084mg 0.032mg 0%
Threonine 0.215mg 0.104mg 0%
Isoleucine 0.277mg 0.15mg 0%
Leucine 0.471mg 0.2mg 0%
Lysine 0.308mg 0.184mg 0%
Methionine 0.131mg 0.04mg 0%
Phenylalanine 0.299mg 0.154mg 0%
Valine 0.315mg 0.162mg 0%
Histidine 0.136mg 0.09mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 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 +117.9%
Contains more FatsFats +4600%
Contains more CarbsCarbs +725.1%
Contains more OtherOther +166.7%
Contains more WaterWater +1809.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 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 +15238.9%
Contains more Poly. FatPolyunsaturated fat +481.1%
Contains less Sat. FatSaturated fat -99%

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. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.