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

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

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Significant differences between club sandwich and yardlong bean (Asparagus bean) raw

  • Club sandwich has more selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and vitamin B5; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Club sandwich covers your daily selenium needs 42% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.

Specific food types used in this comparison are Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise and Yardlong bean, raw.

Infographic

Club 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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
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 +90%
Contains more IronIron +191.5%
Contains more CopperCopper +85.4%
Contains more ZincZinc +262.2%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +1553.3%
Contains more MagnesiumMagnesium +37.5%
Contains less SodiumSodium -99.4%
~equal in Potassium ~240mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
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 B1Vitamin B1 +60.7%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +1259.8%
Contains more Vitamin B5Vitamin B5 +1401.8%
Contains more Vitamin B6Vitamin B6 +1133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +327.3%
Contains more Vitamin AVitamin A +22.9%
Contains more FolateFolate +100%

All nutrients comparison - raw data values

Nutrient Club sandwich Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 24.8µg 1.5µg 42%
Vitamin B3 5.575mg 0.41mg 32%
Protein 17.19g 2.8g 29%
Sodium 630mg 4mg 27%
Phosphorus 215mg 59mg 22%
Vitamin B6 0.296mg 0.024mg 21%
Vitamin B12 0.47µg 0µg 20%
Vitamin C 4.4mg 18.8mg 16%
Vitamin B5 0.826mg 0.055mg 15%
Cholesterol 46mg 0mg 15%
Saturated fat 3.109g 0.105g 14%
Fats 8.05g 0.4g 12%
Polyunsaturated fat 1.88g 0.169g 11%
Iron 1.37mg 0.47mg 11%
Calories 220kcal 47kcal 9%
Zinc 1.34mg 0.37mg 9%
Manganese 0.205mg 9%
Choline 47.8mg 9%
Folate 31µg 62µg 8%
Monounsaturated fat 2.949g 0.036g 7%
Vitamin K 8.7µg 7%
Vitamin B2 0.186mg 0.11mg 6%
Copper 0.089mg 0.048mg 5%
Fiber 1.2g 5%
Vitamin B1 0.172mg 0.107mg 5%
Calcium 95mg 50mg 5%
Vitamin E 0.61mg 4%
Carbs 19.87g 8.35g 4%
Magnesium 32mg 44mg 3%
Vitamin D 0.1µg 0µg 1%
Vitamin A 35µg 43µg 1%
Vitamin D 5IU 0IU 1%
Net carbs 18.67g 8.35g N/A
Potassium 226mg 240mg 0%
Sugar 4.68g N/A
Trans fat 0.071g 0g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 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 +513.9%
Contains more FatsFats +1912.5%
Contains more CarbsCarbs +138%
Contains more OtherOther +295%
Contains more WaterWater +67.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 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 +8091.7%
Contains more Poly. FatPolyunsaturated fat +1012.4%
Contains less Sat. FatSaturated fat -96.6%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.