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

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

Compare

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 for saturated fat, 74% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • 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 feta is 27.

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
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
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 +886%
Contains more IronIron +38.3%
Contains more ZincZinc +678.4%
Contains more PhosphorusPhosphorus +471.2%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +131.6%
Contains more PotassiumPotassium +287.1%
Contains more CopperCopper +50%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +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
11
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 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 +190.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +667.3%
Contains more Vitamin B3Vitamin B3 +141.7%
Contains more Vitamin B5Vitamin B5 +1658.2%
Contains more Vitamin B6Vitamin B6 +1666.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +93.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Feta
3
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
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 +407.5%
Contains more FatsFats +5220%
Contains more OtherOther +766.7%
Contains more CarbsCarbs +104.2%
Contains more WaterWater +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 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 +12741.7%
Contains more Poly. FatPolyunsaturated fat +249.7%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium 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 DV% diff.
Vitamin B12 1.69µg 0µg 70%
Saturated fat 14.946g 0.105g 67%
Vitamin B2 0.844mg 0.11mg 56%
Calcium 493mg 50mg 44%
Phosphorus 337mg 59mg 40%
Sodium 917mg 4mg 40%
Fats 21.28g 0.4g 32%
Vitamin B6 0.424mg 0.024mg 31%
Cholesterol 89mg 0mg 30%
Selenium 15µg 1.5µg 25%
Protein 14.21g 2.8g 23%
Zinc 2.88mg 0.37mg 23%
Vitamin C 0mg 18.8mg 21%
Vitamin B5 0.967mg 0.055mg 18%
Monounsaturated fat 4.623g 0.036g 11%
Calories 264kcal 47kcal 11%
Vitamin A 125µg 43µg 9%
Folate 32µg 62µg 8%
Manganese 0.028mg 0.205mg 8%
Magnesium 19mg 44mg 6%
Potassium 62mg 240mg 5%
Vitamin B1 0.154mg 0.107mg 4%
Vitamin B3 0.991mg 0.41mg 4%
Polyunsaturated fat 0.591g 0.169g 3%
Choline 15.4mg 3%
Vitamin K 1.8µg 2%
Copper 0.032mg 0.048mg 2%
Vitamin D 16IU 0IU 2%
Iron 0.65mg 0.47mg 2%
Vitamin D 0.4µg 0µg 2%
Carbs 4.09g 8.35g 1%
Vitamin E 0.18mg 1%
Net carbs 4.09g 8.35g N/A
Sugar 4.09g N/A
Tryptophan 0.2mg 0.032mg 0%
Threonine 0.637mg 0.104mg 0%
Isoleucine 0.803mg 0.15mg 0%
Leucine 1.395mg 0.2mg 0%
Lysine 1.219mg 0.184mg 0%
Methionine 0.368mg 0.04mg 0%
Phenylalanine 0.675mg 0.154mg 0%
Valine 1.065mg 0.162mg 0%
Histidine 0.397mg 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Feta 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
54%
Feta
15%
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 Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 89mg)
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 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.