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  6. Gouda cheese vs. Yardlong bean (Asparagus bean) raw

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

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Differences between gouda cheese and yardlong bean (Asparagus bean) raw

  • Gouda cheese has more phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2, while yardlong bean (Asparagus bean) raw has more vitamin C.
  • Gouda cheese's daily need coverage for saturated fat is 88% higher.
  • The amount of cholesterol in yardlong bean (Asparagus bean) raw is lower.
  • Gouda cheese has a lower glycemic index. The glycemic index of gouda cheese is 0, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Cheese, gouda and Yardlong bean, raw.

Infographic

Gouda cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 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 +1300%
Contains more ZincZinc +954.1%
Contains more PhosphorusPhosphorus +825.4%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +51.7%
Contains more PotassiumPotassium +98.3%
Contains more IronIron +95.8%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1763.6%

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.
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% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 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 +283.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +203.6%
Contains more Vitamin B5Vitamin B5 +518.2%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +256.7%
Contains more Vitamin B3Vitamin B3 +550.8%
Contains more FolateFolate +195.2%

All nutrients comparison - raw data values

Nutrient Gouda cheese Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 17.614g 0.105g 80%
Phosphorus 546mg 59mg 70%
Calcium 700mg 50mg 65%
Vitamin B12 1.54µg 0µg 64%
Protein 24.94g 2.8g 44%
Fats 27.44g 0.4g 42%
Cholesterol 114mg 0mg 38%
Sodium 819mg 4mg 35%
Zinc 3.9mg 0.37mg 32%
Selenium 14.5µg 1.5µg 24%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 7.747g 0.036g 19%
Vitamin B2 0.334mg 0.11mg 17%
Calories 356kcal 47kcal 15%
Vitamin A 165µg 43µg 14%
Folate 21µg 62µg 10%
Manganese 0.011mg 0.205mg 8%
Vitamin B1 0.03mg 0.107mg 6%
Vitamin B5 0.34mg 0.055mg 6%
Potassium 121mg 240mg 4%
Vitamin B6 0.08mg 0.024mg 4%
Magnesium 29mg 44mg 4%
Polyunsaturated fat 0.657g 0.169g 3%
Vitamin D 20IU 0IU 3%
Choline 15.4mg 3%
Vitamin D 0.5µg 0µg 3%
Iron 0.24mg 0.47mg 3%
Vitamin B3 0.063mg 0.41mg 2%
Carbs 2.22g 8.35g 2%
Vitamin E 0.24mg 2%
Vitamin K 2.3µg 2%
Copper 0.036mg 0.048mg 1%
Net carbs 2.22g 8.35g N/A
Sugar 2.22g N/A
Tryptophan 0.352mg 0.032mg 0%
Threonine 0.93mg 0.104mg 0%
Isoleucine 1.306mg 0.15mg 0%
Leucine 2.564mg 0.2mg 0%
Lysine 2.654mg 0.184mg 0%
Methionine 0.719mg 0.04mg 0%
Phenylalanine 1.431mg 0.154mg 0%
Valine 1.806mg 0.162mg 0%
Histidine 1.032mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 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 +790.7%
Contains more FatsFats +6760%
Contains more OtherOther +556.7%
Contains more CarbsCarbs +276.1%
Contains more WaterWater +111.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 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 +21419.4%
Contains more Poly. FatPolyunsaturated fat +288.8%
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. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/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.