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

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

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What are the differences between edam and yardlong bean (Asparagus bean) raw?

  • Edam is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Edam's daily need coverage for saturated fat is 87% more.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Edam has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

We used Cheese, edam and Yardlong bean, raw types in this article.

Infographic

Edam 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.
Edam
Edam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 219% 17% 17% 12% 102% 230% 106% 1.4% 79%
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 +1362%
Contains more ZincZinc +913.5%
Contains more PhosphorusPhosphorus +808.5%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +46.7%
Contains more PotassiumPotassium +27.7%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1763.6%
~equal in Iron ~0.47mg

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.
Edam
Edam
9
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% 81% 4.8% 7.5% 9.3% 90% 1.5% 17% 18% 193% 5.8% 12% 8.4%
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 +465.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +253.6%
Contains more Vitamin B5Vitamin B5 +410.9%
Contains more Vitamin B6Vitamin B6 +216.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B3Vitamin B3 +400%
Contains more FolateFolate +287.5%

All nutrients comparison - raw data values

Nutrient Edam Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 17.572g 0.105g 79%
Calcium 731mg 50mg 68%
Phosphorus 536mg 59mg 68%
Vitamin B12 1.54µg 0µg 64%
Protein 24.99g 2.8g 44%
Fats 27.8g 0.4g 42%
Sodium 812mg 4mg 35%
Zinc 3.75mg 0.37mg 31%
Cholesterol 89mg 0mg 30%
Selenium 14.5µg 1.5µg 24%
Vitamin A 243µg 43µg 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.389mg 0.11mg 21%
Monounsaturated fat 8.125g 0.036g 20%
Calories 357kcal 47kcal 16%
Folate 16µg 62µg 12%
Manganese 0.011mg 0.205mg 8%
Vitamin B1 0.037mg 0.107mg 6%
Vitamin B5 0.281mg 0.055mg 5%
Vitamin B6 0.076mg 0.024mg 4%
Choline 15.4mg 3%
Polyunsaturated fat 0.665g 0.169g 3%
Vitamin D 0.5µg 0µg 3%
Magnesium 30mg 44mg 3%
Vitamin D 20IU 0IU 3%
Vitamin E 0.24mg 2%
Potassium 188mg 240mg 2%
Vitamin B3 0.082mg 0.41mg 2%
Vitamin K 2.3µg 2%
Carbs 1.43g 8.35g 2%
Copper 0.036mg 0.048mg 1%
Net carbs 1.43g 8.35g N/A
Iron 0.44mg 0.47mg 0%
Sugar 1.43g N/A
Tryptophan 0.352mg 0.032mg 0%
Threonine 0.932mg 0.104mg 0%
Isoleucine 1.308mg 0.15mg 0%
Leucine 2.57mg 0.2mg 0%
Lysine 2.66mg 0.184mg 0%
Methionine 0.721mg 0.04mg 0%
Phenylalanine 1.434mg 0.154mg 0%
Valine 1.81mg 0.162mg 0%
Histidine 1.034mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Edam
Edam
3
25% 28% 42% 4%
Protein: 24.99 g
Fats: 27.8 g
Carbs: 1.43 g
Water: 41.56 g
Other: 4.22 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 +792.5%
Contains more FatsFats +6850%
Contains more OtherOther +603.3%
Contains more CarbsCarbs +483.9%
Contains more WaterWater +111.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Edam
Edam
2
67% 31% 3%
Saturated fat: Sat. Fat 17.572 g
Monounsaturated fat: Mono. Fat 8.125 g
Polyunsaturated fat: Poly. Fat 0.665 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 +22469.4%
Contains more Poly. FatPolyunsaturated fat +293.5%
Contains less Sat. FatSaturated fat -99.4%

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. Edam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173419/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.