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

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

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

  • Romano cheese is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Romano cheese's daily need coverage for calcium is 101% more.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Romano cheese has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

We used Cheese, romano and Yardlong bean, raw types in this article.

Infographic

Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
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 +2028%
Contains more IronIron +63.8%
Contains more ZincZinc +597.3%
Contains more PhosphorusPhosphorus +1188.1%
Contains more SeleniumSelenium +866.7%
Contains more PotassiumPotassium +179.1%
Contains more CopperCopper +60%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +925%
~equal in Magnesium ~44mg

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
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 +123.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.4%
Contains more Vitamin B5Vitamin B5 +670.9%
Contains more Vitamin B6Vitamin B6 +254.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B3Vitamin B3 +432.5%
Contains more FolateFolate +785.7%

All nutrients comparison - raw data values

Nutrient Romano cheese Yardlong bean (Asparagus bean) raw DV% diff.
Calcium 1064mg 50mg 101%
Phosphorus 760mg 59mg 100%
Saturated fat 17.115g 0.105g 77%
Sodium 1433mg 4mg 62%
Protein 31.8g 2.8g 58%
Vitamin B12 1.12µg 0µg 47%
Fats 26.94g 0.4g 41%
Cholesterol 104mg 0mg 35%
Selenium 14.5µg 1.5µg 24%
Vitamin C 0mg 18.8mg 21%
Zinc 2.58mg 0.37mg 20%
Monounsaturated fat 7.838g 0.036g 20%
Vitamin B2 0.37mg 0.11mg 20%
Calories 387kcal 47kcal 17%
Folate 7µg 62µg 14%
Manganese 0.02mg 0.205mg 8%
Vitamin B5 0.424mg 0.055mg 7%
Vitamin A 96µg 43µg 6%
Vitamin B1 0.037mg 0.107mg 6%
Potassium 86mg 240mg 5%
Vitamin B6 0.085mg 0.024mg 5%
Iron 0.77mg 0.47mg 4%
Polyunsaturated fat 0.593g 0.169g 3%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Copper 0.03mg 0.048mg 2%
Carbs 3.63g 8.35g 2%
Vitamin K 2.2µg 2%
Vitamin B3 0.077mg 0.41mg 2%
Vitamin E 0.23mg 2%
Magnesium 41mg 44mg 1%
Net carbs 3.63g 8.35g N/A
Sugar 0.73g N/A
Tryptophan 0.429mg 0.032mg 0%
Threonine 1.171mg 0.104mg 0%
Isoleucine 1.685mg 0.15mg 0%
Leucine 3.071mg 0.2mg 0%
Lysine 2.941mg 0.184mg 0%
Methionine 0.852mg 0.04mg 0%
Phenylalanine 1.71mg 0.154mg 0%
Valine 2.183mg 0.162mg 0%
Histidine 1.231mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 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 +1035.7%
Contains more FatsFats +6635%
Contains more OtherOther +1020%
Contains more CarbsCarbs +130%
Contains more WaterWater +184.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 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 +21672.2%
Contains more Poly. FatPolyunsaturated fat +250.9%
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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.