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  6. Graham cracker vs. Yardlong bean (Asparagus bean) raw

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

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Important differences between graham cracker and yardlong bean (Asparagus bean) raw

  • Graham cracker has more iron, manganese, vitamin B3, phosphorus, vitamin B2, copper, and vitamin B1; however, yardlong bean (Asparagus bean) raw has more vitamin C and vitamin A.
  • Graham cracker's daily need coverage for iron is 41% more.
  • Graham cracker has 115 times more sodium than yardlong bean (Asparagus bean) raw. Graham cracker has 459mg of sodium, while yardlong bean (Asparagus bean) raw has 4mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than graham cracker.

The food varieties used in the comparison are Cookies, graham crackers, plain or honey (includes cinnamon) and Yardlong bean, raw.

Infographic

Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
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 +54%
Contains more IronIron +704.3%
Contains more CopperCopper +254.2%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +213.6%
Contains more ManganeseManganese +397.1%
Contains more SeleniumSelenium +320%
Contains more PotassiumPotassium +41.2%
Contains less SodiumSodium -99.1%
~equal in Magnesium ~44mg

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% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +147.7%
Contains more Vitamin B2Vitamin B2 +188.2%
Contains more Vitamin B3Vitamin B3 +982.7%
Contains more Vitamin B5Vitamin B5 +663.6%
Contains more Vitamin B6Vitamin B6 +550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.8%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 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 +138.9%
Contains more FatsFats +2550%
Contains more CarbsCarbs +830.1%
Contains more OtherOther +176.7%
Contains more WaterWater +2491.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 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 +6869.4%
Contains more Poly. FatPolyunsaturated fat +3088.2%
Contains less Sat. FatSaturated fat -93.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Graham cracker Yardlong bean (Asparagus bean) raw DV% diff.
Iron 3.78mg 0.47mg 41%
Polyunsaturated fat 5.388g 0.169g 35%
Manganese 1.019mg 0.205mg 35%
Vitamin B3 4.439mg 0.41mg 25%
Carbs 77.66g 8.35g 23%
Vitamin C 0mg 18.8mg 21%
Sodium 459mg 4mg 20%
Starch 46.56g 19%
Calories 430kcal 47kcal 19%
Phosphorus 185mg 59mg 18%
Fats 10.6g 0.4g 16%
Vitamin B2 0.317mg 0.11mg 16%
Fiber 3.4g 14%
Copper 0.17mg 0.048mg 14%
Vitamin B1 0.265mg 0.107mg 13%
Vitamin K 14.3µg 12%
Vitamin E 1.51mg 10%
Vitamin B6 0.156mg 0.024mg 10%
Selenium 6.3µg 1.5µg 9%
Protein 6.69g 2.8g 8%
Vitamin B5 0.42mg 0.055mg 7%
Saturated fat 1.633g 0.105g 7%
Folate 91µg 62µg 7%
Monounsaturated fat 2.509g 0.036g 6%
Vitamin A 0µg 43µg 5%
Zinc 0.96mg 0.37mg 5%
Calcium 77mg 50mg 3%
Potassium 170mg 240mg 2%
Magnesium 40mg 44mg 1%
Choline 5.9mg 1%
Fructose 0.99g 1%
Net carbs 74.26g 8.35g N/A
Sugar 24.85g N/A
Trans fat 0.055g 0g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Graham cracker 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
32%
Graham cracker
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
60%
Graham cracker
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 - 24.85g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 455mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 1.528g)
Which food is lower in glycemic index?
Graham cracker
Graham cracker is lower in glycemic index (difference - 12)
Which food is richer in minerals?
Graham cracker
Graham cracker is relatively richer in minerals
Which food is richer in vitamins?
Graham cracker
Graham cracker is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.