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

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

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What are the main differences between cream cheese and yardlong bean (Asparagus bean) raw?

  • Cream cheese is richer in selenium, vitamin B5, vitamin B2, and vitamin B12, while yardlong bean (Asparagus bean) raw is higher in vitamin C, folate, and manganese.
  • Cream cheese's daily need coverage for saturated fat is 101% higher.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than cream cheese (0).

We used Cheese, cream and Yardlong bean, raw types in this comparison.

Infographic

Cream 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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
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 +94%
Contains more ZincZinc +35.1%
Contains more PhosphorusPhosphorus +81.4%
Contains more SeleniumSelenium +473.3%
Contains more MagnesiumMagnesium +388.9%
Contains more PotassiumPotassium +81.8%
Contains more IronIron +327.3%
Contains more CopperCopper +166.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +1763.6%

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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
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 +616.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B5Vitamin B5 +840%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B3Vitamin B3 +350.5%
Contains more FolateFolate +588.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 20.213g 0.105g 91%
Fats 34.44g 0.4g 52%
Cholesterol 101mg 0mg 34%
Vitamin A 308µg 43µg 29%
Monounsaturated fat 8.907g 0.036g 22%
Vitamin C 0mg 18.8mg 21%
Calories 350kcal 47kcal 15%
Folate 9µg 62µg 13%
Selenium 8.6µg 1.5µg 13%
Sodium 314mg 4mg 13%
Vitamin B2 0.23mg 0.11mg 9%
Vitamin B12 0.22µg 0µg 9%
Polyunsaturated fat 1.483g 0.169g 9%
Vitamin B5 0.517mg 0.055mg 9%
Magnesium 9mg 44mg 8%
Manganese 0.011mg 0.205mg 8%
Vitamin B1 0.023mg 0.107mg 7%
Protein 6.15g 2.8g 7%
Phosphorus 107mg 59mg 7%
Vitamin E 0.86mg 6%
Iron 0.11mg 0.47mg 5%
Calcium 97mg 50mg 5%
Choline 27.2mg 5%
Copper 0.018mg 0.048mg 3%
Potassium 132mg 240mg 3%
Vitamin K 2.1µg 2%
Vitamin B6 0.056mg 0.024mg 2%
Vitamin B3 0.091mg 0.41mg 2%
Zinc 0.5mg 0.37mg 1%
Carbs 5.52g 8.35g 1%
Net carbs 5.52g 8.35g N/A
Sugar 3.76g N/A
Starch 0.35g 0%
Tryptophan 0.069mg 0.032mg 0%
Threonine 0.233mg 0.104mg 0%
Isoleucine 0.324mg 0.15mg 0%
Leucine 0.657mg 0.2mg 0%
Lysine 0.567mg 0.184mg 0%
Methionine 0.191mg 0.04mg 0%
Phenylalanine 0.291mg 0.154mg 0%
Valine 0.395mg 0.162mg 0%
Histidine 0.175mg 0.09mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 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 +119.6%
Contains more FatsFats +8510%
Contains more OtherOther +111.7%
Contains more CarbsCarbs +51.3%
Contains more WaterWater +67%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 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 +24641.7%
Contains more Poly. FatPolyunsaturated fat +777.5%
Contains less Sat. FatSaturated fat -99.5%

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.