Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

Important differences between fajita and yardlong bean (Asparagus bean) raw

  • Fajita has more phosphorus, vitamin B6, selenium, vitamin B3, and vitamin B12; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, and folate.
  • Fajita's daily need coverage for sodium is 35% more.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than fajita.

The food varieties used in the comparison are USDA Commodity, chicken fajita strips, frozen and Yardlong bean, raw.

Infographic

Fajita 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.
Fajita
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 PotassiumPotassium +18.3%
Contains more IronIron +110.6%
Contains more ZincZinc +270.3%
Contains more PhosphorusPhosphorus +369.5%
Contains more SeleniumSelenium +1013.3%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +284.6%
Contains more CopperCopper +60%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +210.6%

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.
Fajita
8
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +1065.6%
Contains more Vitamin B5Vitamin B5 +1220%
Contains more Vitamin B6Vitamin B6 +1512.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1450%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 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 +562.9%
Contains more FatsFats +1332.5%
Contains more OtherOther +380%
Contains more CarbsCarbs +274.4%
Contains more WaterWater +24.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 +6380.6%
Contains more Poly. FatPolyunsaturated fat +544.4%
Contains less Sat. FatSaturated fat -93.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fajita Yardlong bean (Asparagus bean) raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Fajita Yardlong bean (Asparagus bean) raw DV% diff.
Sodium 799mg 4mg 35%
Protein 18.56g 2.8g 32%
Phosphorus 277mg 59mg 31%
Cholesterol 88mg 0mg 29%
Vitamin B6 0.387mg 0.024mg 28%
Selenium 16.7µg 1.5µg 28%
Vitamin B3 4.779mg 0.41mg 27%
Vitamin B12 0.54µg 0µg 23%
Vitamin C 0mg 18.8mg 21%
Folate 4µg 62µg 15%
Vitamin B5 0.726mg 0.055mg 13%
Choline 67.8mg 12%
Zinc 1.37mg 0.37mg 9%
Fats 5.73g 0.4g 8%
Vitamin B2 0.213mg 0.11mg 8%
Saturated fat 1.596g 0.105g 7%
Iron 0.99mg 0.47mg 7%
Monounsaturated fat 2.333g 0.036g 6%
Polyunsaturated fat 1.089g 0.169g 6%
Manganese 0.066mg 0.205mg 6%
Magnesium 22mg 44mg 5%
Vitamin A 0µg 43µg 5%
Calories 135kcal 47kcal 4%
Calcium 13mg 50mg 4%
Copper 0.03mg 0.048mg 2%
Carbs 2.23g 8.35g 2%
Vitamin B1 0.1mg 0.107mg 1%
Vitamin E 0.22mg 1%
Potassium 284mg 240mg 1%
Net carbs 2.23g 8.35g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.2mg 0.032mg 0%
Threonine 0.452mg 0.104mg 0%
Isoleucine 0.813mg 0.15mg 0%
Leucine 1.56mg 0.2mg 0%
Lysine 1.857mg 0.184mg 0%
Methionine 0.552mg 0.04mg 0%
Phenylalanine 0.763mg 0.154mg 0%
Valine 0.847mg 0.162mg 0%
Histidine 0.68mg 0.09mg 0%
Omega-3 - DPA 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fajita Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
31%
Fajita
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
45%
Fajita
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 88mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 795mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 1.491g)
Which food is lower in glycemic index?
Fajita
Fajita is lower in glycemic index (difference - 44)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.