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  6. Cream cracker vs. Yardlong bean (Asparagus bean) raw

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

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Significant differences between cream cracker and yardlong bean (Asparagus bean) raw

  • The amount of iron, vitamin B3, manganese, folate, vitamin B12, vitamin B1, selenium, and vitamin B2 in cream cracker is higher than in yardlong bean (Asparagus bean) raw.
  • Cream cracker covers your daily iron needs 86% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less sodium.
  • 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 cream cracker is 65.

Specific food types used in this comparison are Crackers, cream, GAMESA SABROSAS and Yardlong bean, raw.

Infographic

Cream cracker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
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 IronIron +1470.2%
Contains more CopperCopper +131.3%
Contains more ZincZinc +78.4%
Contains more PhosphorusPhosphorus +66.1%
Contains more ManganeseManganese +279.5%
Contains more SeleniumSelenium +533.3%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +92.3%
Contains more PotassiumPotassium +86%
Contains less SodiumSodium -99.7%

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +178.5%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B3Vitamin B3 +1139%
Contains more Vitamin B5Vitamin B5 +740%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +140.3%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Cream cracker Yardlong bean (Asparagus bean) raw DV% diff.
Iron 7.38mg 0.47mg 86%
Sodium 1148mg 4mg 50%
Fats 20.37g 0.4g 31%
Vitamin B3 5.08mg 0.41mg 29%
Monounsaturated fat 10.625g 0.036g 26%
Manganese 0.778mg 0.205mg 25%
Saturated fat 5.362g 0.105g 24%
Folate 149µg 62µg 22%
Calories 484kcal 47kcal 22%
Starch 51.87g 21%
Vitamin C 18.8mg 21%
Carbs 64.55g 8.35g 19%
Vitamin B12 0.46µg 0µg 19%
Vitamin B1 0.298mg 0.107mg 16%
Vitamin K 17.9µg 15%
Polyunsaturated fat 2.45g 0.169g 15%
Selenium 9.5µg 1.5µg 15%
Vitamin E 1.59mg 11%
Vitamin B2 0.24mg 0.11mg 10%
Fiber 2.4g 10%
Protein 7.01g 2.8g 8%
Vitamin B5 0.462mg 0.055mg 8%
Copper 0.111mg 0.048mg 7%
Phosphorus 98mg 59mg 6%
Vitamin A 43µg 5%
Magnesium 25mg 44mg 5%
Zinc 0.66mg 0.37mg 3%
Vitamin B6 0.065mg 0.024mg 3%
Potassium 129mg 240mg 3%
Calcium 26mg 50mg 2%
Fructose 0.95g 1%
Net carbs 62.15g 8.35g N/A
Sugar 9.37g N/A
Trans fat 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 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 +150.4%
Contains more FatsFats +4992.5%
Contains more CarbsCarbs +673.1%
Contains more OtherOther +503.3%
Contains more WaterWater +1874.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 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 +29413.9%
Contains more Poly. FatPolyunsaturated fat +1349.7%
Contains less Sat. FatSaturated fat -98%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.