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

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

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How are fontina and yardlong bean (Asparagus bean) raw different?

  • Fontina is higher in vitamin B12, calcium, phosphorus, zinc, and selenium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and folate.
  • Daily need coverage for saturated fat for fontina is 95% higher.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Fontina has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

Cheese, fontina and Yardlong bean, raw are the varieties used in this article.

Infographic

Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 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 +1000%
Contains more ZincZinc +845.9%
Contains more PhosphorusPhosphorus +486.4%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +214.3%
Contains more PotassiumPotassium +275%
Contains more IronIron +104.3%
Contains more CopperCopper +92%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1364.3%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 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 +507%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B5Vitamin B5 +680%
Contains more Vitamin B6Vitamin B6 +245.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +409.5%
Contains more Vitamin B3Vitamin B3 +173.3%
Contains more FolateFolate +933.3%

All nutrients comparison - raw data values

Nutrient Fontina Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 19.196g 0.105g 87%
Vitamin B12 1.68µg 0µg 70%
Calcium 550mg 50mg 50%
Fats 31.14g 0.4g 47%
Protein 25.6g 2.8g 46%
Phosphorus 346mg 59mg 41%
Cholesterol 116mg 0mg 39%
Sodium 800mg 4mg 35%
Zinc 3.5mg 0.37mg 28%
Selenium 14.5µg 1.5µg 24%
Vitamin A 261µg 43µg 24%
Monounsaturated fat 8.687g 0.036g 22%
Vitamin C 0mg 18.8mg 21%
Calories 389kcal 47kcal 17%
Folate 6µg 62µg 14%
Polyunsaturated fat 1.654g 0.169g 10%
Manganese 0.014mg 0.205mg 8%
Magnesium 14mg 44mg 7%
Vitamin B1 0.021mg 0.107mg 7%
Vitamin B2 0.204mg 0.11mg 7%
Vitamin B5 0.429mg 0.055mg 7%
Potassium 64mg 240mg 5%
Vitamin B6 0.083mg 0.024mg 5%
Copper 0.025mg 0.048mg 3%
Iron 0.23mg 0.47mg 3%
Vitamin D 0.6µg 0µg 3%
Vitamin D 23IU 0IU 3%
Choline 15.4mg 3%
Carbs 1.55g 8.35g 2%
Vitamin K 2.6µg 2%
Vitamin B3 0.15mg 0.41mg 2%
Vitamin E 0.27mg 2%
Net carbs 1.55g 8.35g N/A
Sugar 1.55g N/A
Tryptophan 0.361mg 0.032mg 0%
Threonine 0.935mg 0.104mg 0%
Isoleucine 1.384mg 0.15mg 0%
Leucine 2.664mg 0.2mg 0%
Lysine 2.328mg 0.184mg 0%
Methionine 0.706mg 0.04mg 0%
Phenylalanine 1.497mg 0.154mg 0%
Valine 1.926mg 0.162mg 0%
Histidine 0.959mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 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 +814.3%
Contains more FatsFats +7685%
Contains more OtherOther +531.7%
Contains more CarbsCarbs +438.7%
Contains more WaterWater +131.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 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 +24030.6%
Contains more Poly. FatPolyunsaturated fat +878.7%
Contains less Sat. FatSaturated fat -99.5%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.