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

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

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How are Feta and Yardlong bean (Asparagus bean) raw different?

  • Yardlong bean (Asparagus bean) raw contains less Vitamin B12, Vitamin B2, Calcium, Phosphorus, Vitamin B6, Selenium, and Zinc than Feta.
  • Feta covers your daily need of Saturated Fat 74% more than Yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less Cholesterol.

Cheese, feta and Yardlong bean, raw types were used in this article.

Infographic

Feta 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.
Feta
Feta
5
:
5
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Calcium +886%
Contains more Iron +38.3%
Contains more Phosphorus +471.2%
Contains more Zinc +678.4%
Contains more Selenium +900%
Contains more Magnesium +131.6%
Contains more Potassium +287.1%
Contains less Sodium -99.6%
Contains more Copper +50%
Contains more Manganese +632.1%
Feta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 148% 25% 14% 145% 6% 120% 79% 11% 4% 82%
Yardlong bean (Asparagus bean) raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 18% 32% 26% 22% 1% 11% 16% 27% 9%
Contains more Calcium +886%
Contains more Iron +38.3%
Contains more Phosphorus +471.2%
Contains more Zinc +678.4%
Contains more Selenium +900%
Contains more Magnesium +131.6%
Contains more Potassium +287.1%
Contains less Sodium -99.6%
Contains more Copper +50%
Contains more Manganese +632.1%

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.
Feta
Feta
9
:
3
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +667.3%
Contains more Vitamin B3 +141.7%
Contains more Vitamin B5 +1658.2%
Contains more Vitamin B6 +1666.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +105%
Contains more Vitamin C +∞%
Contains more Folate +93.8%
Feta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 4% 12% 0% 39% 195% 19% 59% 98% 24% 212% 5%
Yardlong bean (Asparagus bean) raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +43.9%
Contains more Vitamin B2 +667.3%
Contains more Vitamin B3 +141.7%
Contains more Vitamin B5 +1658.2%
Contains more Vitamin B6 +1666.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +105%
Contains more Vitamin C +∞%
Contains more Folate +93.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
Feta
3
:
2
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Protein +407.5%
Contains more Fats +5220%
Contains more Other +766.7%
Contains more Carbs +104.2%
Contains more Water +59.1%
Feta
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Yardlong bean (Asparagus bean) raw
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 Protein +407.5%
Contains more Fats +5220%
Contains more Other +766.7%
Contains more Carbs +104.2%
Contains more Water +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
Feta
2
:
1
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw
Contains more Monounsaturated Fat +12741.7%
Contains more Polyunsaturated fat +249.7%
Contains less Saturated Fat -99.3%
Feta
74% 23% 3%
Saturated Fat: 14.946 g
Monounsaturated Fat: 4.623 g
Polyunsaturated fat: 0.591 g
Yardlong bean (Asparagus bean) raw
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Contains more Monounsaturated Fat +12741.7%
Contains more Polyunsaturated fat +249.7%
Contains less Saturated Fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Feta Yardlong bean (Asparagus bean) raw Opinion
Net carbs 4.09g 8.35g Yardlong bean (Asparagus bean) raw
Protein 14.21g 2.8g Feta
Fats 21.28g 0.4g Feta
Carbs 4.09g 8.35g Yardlong bean (Asparagus bean) raw
Calories 264kcal 47kcal Feta
Sugar 4.09g Yardlong bean (Asparagus bean) raw
Calcium 493mg 50mg Feta
Iron 0.65mg 0.47mg Feta
Magnesium 19mg 44mg Yardlong bean (Asparagus bean) raw
Phosphorus 337mg 59mg Feta
Potassium 62mg 240mg Yardlong bean (Asparagus bean) raw
Sodium 917mg 4mg Yardlong bean (Asparagus bean) raw
Zinc 2.88mg 0.37mg Feta
Copper 0.032mg 0.048mg Yardlong bean (Asparagus bean) raw
Manganese 0.028mg 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 15µg 1.5µg Feta
Vitamin A 422IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 125µg 43µg Feta
Vitamin E 0.18mg Feta
Vitamin D 16IU 0IU Feta
Vitamin D 0.4µg 0µg Feta
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean) raw
Vitamin B1 0.154mg 0.107mg Feta
Vitamin B2 0.844mg 0.11mg Feta
Vitamin B3 0.991mg 0.41mg Feta
Vitamin B5 0.967mg 0.055mg Feta
Vitamin B6 0.424mg 0.024mg Feta
Folate 32µg 62µg Yardlong bean (Asparagus bean) raw
Vitamin B12 1.69µg 0µg Feta
Vitamin K 1.8µg Feta
Tryptophan 0.2mg 0.032mg Feta
Threonine 0.637mg 0.104mg Feta
Isoleucine 0.803mg 0.15mg Feta
Leucine 1.395mg 0.2mg Feta
Lysine 1.219mg 0.184mg Feta
Methionine 0.368mg 0.04mg Feta
Phenylalanine 0.675mg 0.154mg Feta
Valine 1.065mg 0.162mg Feta
Histidine 0.397mg 0.09mg Feta
Cholesterol 89mg 0mg Yardlong bean (Asparagus bean) raw
Saturated Fat 14.946g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 4.623g 0.036g Feta
Polyunsaturated fat 0.591g 0.169g Feta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta Yardlong bean (Asparagus bean) raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
57%
Feta
19%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
63%
Feta
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 913mg)
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 14.841g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
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.

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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.