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

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

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How are cheese and yardlong bean (Asparagus bean) raw different?

  • Cheese has more calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Cheese covers your daily need for saturated fat, 94% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of cheese is 0.

Cheese, cheddar and Yardlong bean, raw types were used in this article.

Infographic

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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +1320%
Contains more ZincZinc +883.8%
Contains more PhosphorusPhosphorus +671.2%
Contains more SeleniumSelenium +1800%
Contains more MagnesiumMagnesium +63%
Contains more PotassiumPotassium +215.8%
Contains more IronIron +235.7%
Contains more CopperCopper +60%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +659.3%

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.
Cheese
Cheese
9
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
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 +667.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B5Vitamin B5 +645.5%
Contains more Vitamin B6Vitamin B6 +175%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +269%
Contains more Vitamin B3Vitamin B3 +594.9%
Contains more FolateFolate +129.6%

All nutrients comparison - raw data values

Nutrient Cheese Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 18.867g 0.105g 85%
Calcium 710mg 50mg 66%
Phosphorus 455mg 59mg 57%
Fats 33.31g 0.4g 51%
Selenium 28.5µg 1.5µg 49%
Vitamin B12 1.1µg 0µg 46%
Protein 22.87g 2.8g 40%
Cholesterol 99mg 0mg 33%
Vitamin A 330µg 43µg 32%
Zinc 3.64mg 0.37mg 30%
Sodium 653mg 4mg 28%
Vitamin B2 0.428mg 0.11mg 24%
Monounsaturated fat 9.246g 0.036g 23%
Vitamin C 0mg 18.8mg 21%
Calories 404kcal 47kcal 18%
Folate 27µg 62µg 9%
Manganese 0.027mg 0.205mg 8%
Polyunsaturated fat 1.421g 0.169g 8%
Vitamin B5 0.41mg 0.055mg 7%
Vitamin B1 0.029mg 0.107mg 7%
Potassium 76mg 240mg 5%
Vitamin E 0.71mg 5%
Iron 0.14mg 0.47mg 4%
Magnesium 27mg 44mg 4%
Vitamin D 24IU 0IU 3%
Choline 16.5mg 3%
Vitamin B6 0.066mg 0.024mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B3 0.059mg 0.41mg 2%
Vitamin K 2.4µg 2%
Copper 0.03mg 0.048mg 2%
Carbs 3.09g 8.35g 2%
Net carbs 3.09g 8.35g N/A
Sugar 0.48g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.032mg 0%
Threonine 1.044mg 0.104mg 0%
Isoleucine 1.206mg 0.15mg 0%
Leucine 1.939mg 0.2mg 0%
Lysine 1.025mg 0.184mg 0%
Methionine 0.547mg 0.04mg 0%
Phenylalanine 1.074mg 0.154mg 0%
Valine 1.404mg 0.162mg 0%
Histidine 0.547mg 0.09mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 +716.8%
Contains more FatsFats +8227.5%
Contains more OtherOther +518.3%
Contains more CarbsCarbs +170.2%
Contains more WaterWater +137.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +25583.3%
Contains more Poly. FatPolyunsaturated fat +740.8%
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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.