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

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

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Differences between cottage cheese and yardlong bean (Asparagus bean) raw

  • Cottage cheese has more vitamin B12, selenium, phosphorus, and vitamin B5, while yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, manganese, and magnesium.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 21% higher.
  • The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Cheese, cottage, creamed, large or small curd and Yardlong bean, raw.

Infographic

Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
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 +66%
Contains more PhosphorusPhosphorus +169.5%
Contains more SeleniumSelenium +546.7%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +130.8%
Contains more IronIron +571.4%
Contains more CopperCopper +65.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +10150%
~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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
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 EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B5Vitamin B5 +912.7%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.2%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B3Vitamin B3 +314.1%
Contains more FolateFolate +416.7%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Cottage cheese Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Vitamin B12 0.43µg 0µg 18%
Protein 11.12g 2.8g 17%
Sodium 364mg 4mg 16%
Selenium 9.7µg 1.5µg 15%
Phosphorus 159mg 59mg 14%
Folate 12µg 62µg 13%
Vitamin B5 0.557mg 0.055mg 10%
Magnesium 8mg 44mg 9%
Manganese 0.002mg 0.205mg 9%
Saturated fat 1.718g 0.105g 7%
Vitamin B1 0.027mg 0.107mg 7%
Fats 4.3g 0.4g 6%
Cholesterol 17mg 0mg 6%
Iron 0.07mg 0.47mg 5%
Potassium 104mg 240mg 4%
Vitamin B2 0.163mg 0.11mg 4%
Choline 18.4mg 3%
Calories 98kcal 47kcal 3%
Calcium 83mg 50mg 3%
Carbs 3.38g 8.35g 2%
Monounsaturated fat 0.778g 0.036g 2%
Copper 0.029mg 0.048mg 2%
Vitamin B3 0.099mg 0.41mg 2%
Vitamin B6 0.046mg 0.024mg 2%
Vitamin D 0.1µg 0µg 1%
Vitamin A 37µg 43µg 1%
Vitamin E 0.08mg 1%
Net carbs 3.38g 8.35g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.67g N/A
Zinc 0.4mg 0.37mg 0%
Polyunsaturated fat 0.123g 0.169g 0%
Tryptophan 0.147mg 0.032mg 0%
Threonine 0.5mg 0.104mg 0%
Isoleucine 0.591mg 0.15mg 0%
Leucine 1.116mg 0.2mg 0%
Lysine 0.934mg 0.184mg 0%
Methionine 0.269mg 0.04mg 0%
Phenylalanine 0.577mg 0.154mg 0%
Valine 0.748mg 0.162mg 0%
Histidine 0.326mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 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 +297.1%
Contains more FatsFats +975%
Contains more OtherOther +135%
Contains more CarbsCarbs +147%
Contains more WaterWater +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 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 +2061.1%
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +37.4%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.