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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.

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% 34% 4.8% 15% 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% 52% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin E Vitamin 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 AVitamin A +53.6%
Contains more Vitamin B1Vitamin B1 +256.7%
Contains more Vitamin B3Vitamin B3 +550.8%
Contains more FolateFolate +195.2%

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese 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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Yardlong bean (Asparagus bean) raw Opinion
Calories 356kcal 47kcal Gouda cheese
Protein 24.94g 2.8g Gouda cheese
Fats 27.44g 0.4g Gouda cheese
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean) raw
Net carbs 2.22g 8.35g Yardlong bean (Asparagus bean) raw
Carbs 2.22g 8.35g Yardlong bean (Asparagus bean) raw
Cholesterol 114mg 0mg Yardlong bean (Asparagus bean) raw
Vitamin D 20IU 0IU Gouda cheese
Magnesium 29mg 44mg Yardlong bean (Asparagus bean) raw
Calcium 700mg 50mg Gouda cheese
Potassium 121mg 240mg Yardlong bean (Asparagus bean) raw
Iron 0.24mg 0.47mg Yardlong bean (Asparagus bean) raw
Sugar 2.22g Yardlong bean (Asparagus bean) raw
Copper 0.036mg 0.048mg Yardlong bean (Asparagus bean) raw
Zinc 3.9mg 0.37mg Gouda cheese
Phosphorus 546mg 59mg Gouda cheese
Sodium 819mg 4mg Yardlong bean (Asparagus bean) raw
Vitamin A 563IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 165µg 43µg Gouda cheese
Vitamin E 0.24mg Gouda cheese
Vitamin D 0.5µg 0µg Gouda cheese
Manganese 0.011mg 0.205mg Yardlong bean (Asparagus bean) raw
Selenium 14.5µg 1.5µg Gouda cheese
Vitamin B1 0.03mg 0.107mg Yardlong bean (Asparagus bean) raw
Vitamin B2 0.334mg 0.11mg Gouda cheese
Vitamin B3 0.063mg 0.41mg Yardlong bean (Asparagus bean) raw
Vitamin B5 0.34mg 0.055mg Gouda cheese
Vitamin B6 0.08mg 0.024mg Gouda cheese
Vitamin B12 1.54µg 0µg Gouda cheese
Vitamin K 2.3µg Gouda cheese
Folate 21µg 62µg Yardlong bean (Asparagus bean) raw
Choline 15.4mg Gouda cheese
Saturated Fat 17.614g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 7.747g 0.036g Gouda cheese
Polyunsaturated fat 0.657g 0.169g Gouda cheese
Tryptophan 0.352mg 0.032mg Gouda cheese
Threonine 0.93mg 0.104mg Gouda cheese
Isoleucine 1.306mg 0.15mg Gouda cheese
Leucine 2.564mg 0.2mg Gouda cheese
Lysine 2.654mg 0.184mg Gouda cheese
Methionine 0.719mg 0.04mg Gouda cheese
Phenylalanine 1.431mg 0.154mg Gouda cheese
Valine 1.806mg 0.162mg Gouda cheese
Histidine 1.032mg 0.09mg Gouda cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese 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%
Gouda cheese
18%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
79%
Gouda cheese
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 - 114mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 2.22g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 815mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 17.509g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 86)
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. 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.