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

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

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Differences between crouton and yardlong bean (Asparagus bean) raw

  • Crouton has more selenium, iron, vitamin B1, vitamin B3, folate, manganese, and copper, while yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • Crouton's daily need coverage for selenium is 65% higher.
  • Yardlong bean (Asparagus bean) raw contains 175 times less sodium than crouton. Crouton contains 698mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
  • Crouton has a lower glycemic index. The glycemic index of crouton is 72, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Croutons, plain and Yardlong bean, raw.

Infographic

Crouton 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
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 +52%
Contains more IronIron +768.1%
Contains more CopperCopper +239.6%
Contains more ZincZinc +140.5%
Contains more PhosphorusPhosphorus +94.9%
Contains more ManganeseManganese +143.9%
Contains more SeleniumSelenium +2400%
Contains more MagnesiumMagnesium +41.9%
Contains more PotassiumPotassium +93.5%
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.
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% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 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 B1Vitamin B1 +482.2%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin B3Vitamin B3 +1226.6%
Contains more Vitamin B5Vitamin B5 +680%
Contains more FolateFolate +112.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.024mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Crouton Yardlong bean (Asparagus bean) raw DV% diff.
Selenium 37.5µg 1.5µg 65%
Iron 4.08mg 0.47mg 45%
Vitamin B1 0.623mg 0.107mg 43%
Vitamin B3 5.439mg 0.41mg 31%
Sodium 698mg 4mg 30%
Carbs 73.5g 8.35g 22%
Vitamin C 0mg 18.8mg 21%
Fiber 5.1g 20%
Folate 132µg 62µg 18%
Protein 11.9g 2.8g 18%
Calories 407kcal 47kcal 18%
Copper 0.163mg 0.048mg 13%
Manganese 0.5mg 0.205mg 13%
Vitamin B2 0.272mg 0.11mg 12%
Fats 6.6g 0.4g 10%
Monounsaturated fat 3.059g 0.036g 8%
Phosphorus 115mg 59mg 8%
Vitamin B5 0.429mg 0.055mg 7%
Polyunsaturated fat 1.273g 0.169g 7%
Saturated fat 1.51g 0.105g 6%
Zinc 0.89mg 0.37mg 5%
Vitamin A 0µg 43µg 5%
Magnesium 31mg 44mg 3%
Potassium 124mg 240mg 3%
Calcium 76mg 50mg 3%
Net carbs 68.4g 8.35g N/A
Vitamin B6 0.026mg 0.024mg 0%
Tryptophan 0.14mg 0.032mg 0%
Threonine 0.337mg 0.104mg 0%
Isoleucine 0.456mg 0.15mg 0%
Leucine 0.832mg 0.2mg 0%
Lysine 0.278mg 0.184mg 0%
Methionine 0.211mg 0.04mg 0%
Phenylalanine 0.586mg 0.154mg 0%
Valine 0.514mg 0.162mg 0%
Histidine 0.255mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 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 +325%
Contains more FatsFats +1550%
Contains more CarbsCarbs +780.2%
Contains more OtherOther +316.7%
Contains more WaterWater +1497.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 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 +8397.2%
Contains more Poly. FatPolyunsaturated fat +653.3%
Contains less Sat. FatSaturated fat -93%

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.