Crackers vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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How are crackers and yardlong bean (Asparagus bean) raw different?
- Crackers have more iron, phosphorus, vitamin B2, vitamin B1, vitamin B3, and manganese; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
- Crackers cover your daily need for iron, 45% more than yardlong bean (Asparagus bean) raw.
- Crackers have 182 times more sodium than yardlong bean (Asparagus bean) raw. Crackers have 726mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
- 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 crackers is 63.
Crackers, standard snack-type, regular and Yardlong bean, raw types were used in this article.
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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.
| Contains more CalciumCalcium | +140% |
| Contains more IronIron | +757.4% |
| Contains more CopperCopper | +116.7% |
| Contains more ZincZinc | +32.4% |
| Contains more PhosphorusPhosphorus | +320.3% |
| Contains more ManganeseManganese | +139.5% |
| Contains more SeleniumSelenium | +346.7% |
| Contains more MagnesiumMagnesium | +144.4% |
| Contains more PotassiumPotassium | +103.4% |
| Contains less SodiumSodium | -99.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +288.8% |
| Contains more Vitamin B2Vitamin B2 | +314.5% |
| Contains more Vitamin B3Vitamin B3 | +961.5% |
| Contains more Vitamin B5Vitamin B5 | +658.2% |
| Contains more Vitamin B6Vitamin B6 | +162.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +48.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.169g | 86% |
| Vitamin K | 69.3µg | 58% | |
| Iron | 4.03mg | 0.47mg | 45% |
| Fats | 26.43g | 0.4g | 40% |
| Sodium | 726mg | 4mg | 31% |
| Phosphorus | 248mg | 59mg | 27% |
| Vitamin B2 | 0.456mg | 0.11mg | 27% |
| Vitamin B1 | 0.416mg | 0.107mg | 26% |
| Vitamin B3 | 4.352mg | 0.41mg | 25% |
| Saturated fat | 5.562g | 0.105g | 25% |
| Calories | 510kcal | 47kcal | 23% |
| Vitamin C | 0mg | 18.8mg | 21% |
| Vitamin E | 3.03mg | 20% | |
| Starch | 49.69g | 20% | |
| Carbs | 61.3g | 8.35g | 18% |
| Monounsaturated fat | 6.553g | 0.036g | 16% |
| Manganese | 0.491mg | 0.205mg | 12% |
| Selenium | 6.7µg | 1.5µg | 9% |
| Fiber | 2.3g | 9% | |
| Folate | 92µg | 62µg | 8% |
| Protein | 6.64g | 2.8g | 8% |
| Calcium | 120mg | 50mg | 7% |
| Vitamin B5 | 0.417mg | 0.055mg | 7% |
| Copper | 0.104mg | 0.048mg | 6% |
| Magnesium | 18mg | 44mg | 6% |
| Vitamin A | 0µg | 43µg | 5% |
| Potassium | 118mg | 240mg | 4% |
| Vitamin B6 | 0.063mg | 0.024mg | 3% |
| Choline | 9.6mg | 2% | |
| Zinc | 0.49mg | 0.37mg | 1% |
| Net carbs | 59g | 8.35g | N/A |
| Sugar | 8.18g | N/A | |
| Trans fat | 1.076g | 0g | N/A |
| Tryptophan | 0.084mg | 0.032mg | 0% |
| Threonine | 0.193mg | 0.104mg | 0% |
| Isoleucine | 0.246mg | 0.15mg | 0% |
| Leucine | 0.471mg | 0.2mg | 0% |
| Lysine | 0.103mg | 0.184mg | 0% |
| Methionine | 0.112mg | 0.04mg | 0% |
| Phenylalanine | 0.331mg | 0.154mg | 0% |
| Valine | 0.294mg | 0.162mg | 0% |
| Histidine | 0.145mg | 0.09mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.64 g
Fats:
26.43 g
Carbs:
61.3 g
Water:
3.14 g
Other:
2.49 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +137.1% |
| Contains more FatsFats | +6507.5% |
| Contains more CarbsCarbs | +634.1% |
| Contains more OtherOther | +315% |
| Contains more WaterWater | +2697.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.562 g
Monounsaturated fat:
Mono. Fat
6.553 g
Polyunsaturated fat:
Poly. Fat
13.137 g
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 | +18102.8% |
| Contains more Poly. FatPolyunsaturated fat | +7673.4% |
| Contains less Sat. FatSaturated fat | -98.1% |