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  6. Monterey Jack vs. Yardlong bean (Asparagus bean) raw

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

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The main differences between monterey Jack and yardlong bean (Asparagus bean) raw

  • Monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2, yet yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • Monterey Jack has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Cheese, monterey and Yardlong bean, raw.

Infographic

Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 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 +1392%
Contains more IronIron +53.2%
Contains more ZincZinc +710.8%
Contains more PhosphorusPhosphorus +652.5%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +63%
Contains more PotassiumPotassium +196.3%
Contains more CopperCopper +50%
Contains less SodiumSodium -99.3%
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 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 +360.5%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B5Vitamin B5 +281.8%
Contains more Vitamin B6Vitamin B6 +229.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B3Vitamin B3 +340.9%
Contains more FolateFolate +244.4%

All nutrients comparison - raw data values

Nutrient Monterey Jack Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 19.066g 0.105g 86%
Calcium 746mg 50mg 70%
Phosphorus 444mg 59mg 55%
Fats 30.28g 0.4g 46%
Protein 24.48g 2.8g 43%
Vitamin B12 0.83µg 0µg 35%
Cholesterol 89mg 0mg 30%
Sodium 600mg 4mg 26%
Selenium 14.5µg 1.5µg 24%
Zinc 3mg 0.37mg 24%
Monounsaturated fat 8.751g 0.036g 22%
Vitamin B2 0.39mg 0.11mg 22%
Vitamin C 0mg 18.8mg 21%
Vitamin A 198µg 43µg 17%
Calories 373kcal 47kcal 16%
Folate 18µg 62µg 11%
Manganese 0.011mg 0.205mg 8%
Vitamin B1 0.015mg 0.107mg 8%
Polyunsaturated fat 0.899g 0.169g 5%
Potassium 81mg 240mg 5%
Magnesium 27mg 44mg 4%
Vitamin B6 0.079mg 0.024mg 4%
Choline 15.4mg 3%
Iron 0.72mg 0.47mg 3%
Vitamin D 0.6µg 0µg 3%
Carbs 0.68g 8.35g 3%
Vitamin B5 0.21mg 0.055mg 3%
Vitamin D 22IU 0IU 3%
Copper 0.032mg 0.048mg 2%
Vitamin K 2.5µg 2%
Vitamin B3 0.093mg 0.41mg 2%
Vitamin E 0.26mg 2%
Net carbs 0.68g 8.35g N/A
Sugar 0.5g N/A
Tryptophan 0.315mg 0.032mg 0%
Threonine 0.871mg 0.104mg 0%
Isoleucine 1.519mg 0.15mg 0%
Leucine 2.344mg 0.2mg 0%
Lysine 2.037mg 0.184mg 0%
Methionine 0.641mg 0.04mg 0%
Phenylalanine 1.289mg 0.154mg 0%
Valine 1.635mg 0.162mg 0%
Histidine 0.859mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 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 +774.3%
Contains more FatsFats +7470%
Contains more OtherOther +491.7%
Contains more CarbsCarbs +1127.9%
Contains more WaterWater +114.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 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 +24208.3%
Contains more Poly. FatPolyunsaturated fat +432%
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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.