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  6. Cheese sandwich vs. Yardlong bean (Asparagus bean) raw

Cheese sandwich vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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

  • Cheese sandwich has more phosphorus, selenium, manganese, iron, vitamin B2, vitamin B1, and vitamin B6; however, yardlong bean (Asparagus bean) raw has more vitamin C.
  • Cheese sandwich's daily need coverage for phosphorus is 46% more.
  • Cheese sandwich has 210 times more sodium than yardlong bean (Asparagus bean) raw. Cheese sandwich has 839mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Crackers, wheat, sandwich, with cheese filling and Yardlong bean, raw.

Infographic

Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
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 MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +27.5%
Contains more IronIron +457.4%
Contains more CopperCopper +233.3%
Contains more ZincZinc +135.1%
Contains more PhosphorusPhosphorus +547.5%
Contains more ManganeseManganese +428.3%
Contains more SeleniumSelenium +1520%
Contains less SodiumSodium -99.5%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
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 B1Vitamin B1 +234.6%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +676.8%
Contains more Vitamin B5Vitamin B5 +1030.9%
Contains more Vitamin B6Vitamin B6 +987.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1153.3%
Contains more Vitamin AVitamin A +104.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~62µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cheese sandwich Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 9.166g 0.169g 60%
Phosphorus 382mg 59mg 46%
Selenium 24.3µg 1.5µg 41%
Fats 25g 0.4g 38%
Manganese 1.083mg 0.205mg 38%
Sodium 839mg 4mg 36%
Iron 2.62mg 0.47mg 27%
Monounsaturated fat 10.351g 0.036g 26%
Vitamin B2 0.427mg 0.11mg 24%
Calories 497kcal 47kcal 23%
Vitamin B1 0.358mg 0.107mg 21%
Vitamin C 1.5mg 18.8mg 19%
Saturated fat 4.129g 0.105g 18%
Vitamin B6 0.261mg 0.024mg 18%
Vitamin B3 3.185mg 0.41mg 17%
Carbs 58.2g 8.35g 17%
Calcium 204mg 50mg 15%
Protein 9.8g 2.8g 14%
Fiber 3.1g 12%
Copper 0.16mg 0.048mg 12%
Vitamin B5 0.622mg 0.055mg 11%
Vitamin B12 0.12µg 0µg 5%
Zinc 0.87mg 0.37mg 5%
Cholesterol 7mg 0mg 2%
Magnesium 54mg 44mg 2%
Vitamin A 21µg 43µg 2%
Potassium 306mg 240mg 2%
Folate 64µg 62µg 1%
Net carbs 55.1g 8.35g N/A
Tryptophan 0.13mg 0.032mg 0%
Threonine 0.298mg 0.104mg 0%
Isoleucine 0.383mg 0.15mg 0%
Leucine 0.698mg 0.2mg 0%
Lysine 0.344mg 0.184mg 0%
Methionine 0.167mg 0.04mg 0%
Phenylalanine 0.472mg 0.154mg 0%
Valine 0.438mg 0.162mg 0%
Histidine 0.219mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 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 +250%
Contains more FatsFats +6150%
Contains more CarbsCarbs +597%
Contains more OtherOther +533.3%
Contains more WaterWater +2645.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 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 +28652.8%
Contains more Poly. FatPolyunsaturated fat +5323.7%
Contains less Sat. FatSaturated fat -97.5%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.