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

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

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

  • Croissant has more selenium, vitamin B1, iron, vitamin B5, vitamin B3, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Croissant covers your daily need for saturated fat, 58% more than yardlong bean (Asparagus bean) raw.
  • 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 croissant is 56.

Croissants, butter and Yardlong bean, raw types were used in this article.

Infographic

Croissant 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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
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 +331.9%
Contains more CopperCopper +66.7%
Contains more ZincZinc +102.7%
Contains more PhosphorusPhosphorus +78%
Contains more ManganeseManganese +61%
Contains more SeleniumSelenium +1413.3%
Contains more MagnesiumMagnesium +175%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +103.4%
Contains less SodiumSodium -99.1%

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 0.67% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
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 +379.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +262.6%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +433.7%
Contains more Vitamin B5Vitamin B5 +1465.5%
Contains more Vitamin B6Vitamin B6 +141.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +41.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +9300%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Croissant Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 11.659g 0.105g 53%
Selenium 22.7µg 1.5µg 39%
Fats 21g 0.4g 32%
Vitamin B1 0.388mg 0.107mg 23%
Cholesterol 67mg 0mg 22%
Vitamin C 0.2mg 18.8mg 21%
Sodium 467mg 4mg 20%
Iron 2.03mg 0.47mg 20%
Calories 406kcal 47kcal 18%
Vitamin A 206µg 43µg 18%
Vitamin B5 0.861mg 0.055mg 16%
Monounsaturated fat 5.525g 0.036g 14%
Carbs 45.8g 8.35g 12%
Vitamin B3 2.188mg 0.41mg 11%
Protein 8.2g 2.8g 11%
Vitamin B2 0.241mg 0.11mg 10%
Fiber 2.6g 10%
Phosphorus 105mg 59mg 7%
Choline 38.8mg 7%
Folate 88µg 62µg 7%
Vitamin B12 0.16µg 0µg 7%
Magnesium 16mg 44mg 7%
Polyunsaturated fat 1.094g 0.169g 6%
Vitamin E 0.84mg 6%
Manganese 0.33mg 0.205mg 5%
Potassium 118mg 240mg 4%
Copper 0.08mg 0.048mg 4%
Vitamin B6 0.058mg 0.024mg 3%
Zinc 0.75mg 0.37mg 3%
Vitamin K 1.8µg 2%
Calcium 37mg 50mg 1%
Net carbs 43.2g 8.35g N/A
Sugar 11.26g N/A
Tryptophan 0.099mg 0.032mg 0%
Threonine 0.284mg 0.104mg 0%
Isoleucine 0.365mg 0.15mg 0%
Leucine 0.623mg 0.2mg 0%
Lysine 0.329mg 0.184mg 0%
Methionine 0.175mg 0.04mg 0%
Phenylalanine 0.416mg 0.154mg 0%
Valine 0.41mg 0.162mg 0%
Histidine 0.187mg 0.09mg 0%
Omega-3 - EPA 0.003g N/A
Omega-3 - DHA 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 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 +192.9%
Contains more FatsFats +5150%
Contains more CarbsCarbs +448.5%
Contains more OtherOther +200%
Contains more WaterWater +278.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 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 +15247.2%
Contains more Poly. FatPolyunsaturated fat +547.3%
Contains less Sat. FatSaturated fat -99.1%

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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.