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  6. Ice cream sandwich vs. Yardlong bean (Asparagus bean) raw

Ice cream sandwich vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between ice cream sandwich and yardlong bean (Asparagus bean) raw?

  • Ice cream sandwich is higher in copper, manganese, and vitamin B3; however, yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, and folate.
  • Ice cream sandwich's daily need coverage for copper is 23% more.
  • Ice cream sandwich has a lower glycemic index (61) than yardlong bean (Asparagus bean) raw (86).

We used Ice cream sandwich and Yardlong bean, raw types in this article.

Infographic

Ice cream sandwich 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% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
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 +72%
Contains more CopperCopper +429.2%
Contains more ZincZinc +62.2%
Contains more PhosphorusPhosphorus +22%
Contains more ManganeseManganese +85.9%
Contains more SeleniumSelenium +106.7%
Contains more MagnesiumMagnesium +51.7%
Contains more PotassiumPotassium +108.7%
Contains more IronIron +80.8%
Contains less SodiumSodium -96.9%

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% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
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 +100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +282%
Contains more Vitamin B5Vitamin B5 +280%
Contains more Vitamin B6Vitamin B6 +16.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +82.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg

All nutrients comparison - raw data values

Nutrient Ice cream sandwich Yardlong bean (Asparagus bean) raw DV% diff.
Copper 0.254mg 0.048mg 23%
Vitamin C 0mg 18.8mg 21%
Polyunsaturated fat 2.272g 0.169g 14%
Fats 8.57g 0.4g 13%
Calories 237kcal 47kcal 10%
Carbs 37.14g 8.35g 10%
Saturated fat 2.317g 0.105g 10%
Manganese 0.381mg 0.205mg 8%
Monounsaturated fat 2.661g 0.036g 7%
Folate 34µg 62µg 7%
Vitamin B3 1.566mg 0.41mg 7%
Cholesterol 21mg 0mg 7%
Vitamin A 86µg 43µg 5%
Sodium 129mg 4mg 5%
Calcium 86mg 50mg 4%
Potassium 115mg 240mg 4%
Magnesium 29mg 44mg 4%
Vitamin E 0.4mg 3%
Selenium 3.1µg 1.5µg 3%
Vitamin B2 0.146mg 0.11mg 3%
Protein 4.29g 2.8g 3%
Vitamin B5 0.209mg 0.055mg 3%
Iron 0.26mg 0.47mg 3%
Phosphorus 72mg 59mg 2%
Zinc 0.6mg 0.37mg 2%
Vitamin B12 0.05µg 0µg 2%
Vitamin K 1.3µg 1%
Choline 8mg 1%
Caffeine 4mg 1%
Net carbs 37.14g 8.35g N/A
Sugar 18.57g N/A
Vitamin B1 0.111mg 0.107mg 0%
Vitamin B6 0.028mg 0.024mg 0%
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 - EPA 0.002g N/A
Omega-3 - DHA 0.001g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 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 +53.2%
Contains more FatsFats +2042.5%
Contains more CarbsCarbs +344.8%
Contains more OtherOther +83.3%
Contains more WaterWater +79.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 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 +7291.7%
Contains more Poly. FatPolyunsaturated fat +1244.4%
Contains less Sat. FatSaturated fat -95.5%

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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.