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

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

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How are muenster cheese and yardlong bean (Asparagus bean) raw different?

  • Muenster cheese is higher in calcium, vitamin B12, phosphorus, selenium, zinc, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Daily need coverage for saturated fat for muenster cheese is 95% higher.
  • Yardlong bean (Asparagus bean) raw has less cholesterol.
  • Muenster cheese has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

Cheese, muenster and Yardlong bean, raw are the varieties used in this article.

Infographic

Muenster 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 19% 215% 12% 15% 10% 77% 201% 82% 1% 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 +1334%
Contains more ZincZinc +659.5%
Contains more PhosphorusPhosphorus +693.2%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +63%
Contains more PotassiumPotassium +79.1%
Contains more IronIron +14.6%
Contains more CopperCopper +54.8%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +2462.5%

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% 99% 5.2% 9% 3.3% 74% 1.9% 11% 13% 184% 6.3% 9% 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 +593%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +190.9%
Contains more Vitamin B5Vitamin B5 +245.5%
Contains more Vitamin B6Vitamin B6 +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +723.1%
Contains more Vitamin B3Vitamin B3 +298.1%
Contains more FolateFolate +416.7%

All nutrients comparison - raw data values

Nutrient Muenster cheese Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 19.113g 0.105g 86%
Calcium 717mg 50mg 67%
Vitamin B12 1.47µg 0µg 61%
Phosphorus 468mg 59mg 58%
Fats 30.04g 0.4g 46%
Protein 23.41g 2.8g 41%
Cholesterol 96mg 0mg 32%
Vitamin A 298µg 43µg 28%
Sodium 628mg 4mg 27%
Selenium 14.5µg 1.5µg 24%
Zinc 2.81mg 0.37mg 22%
Monounsaturated fat 8.711g 0.036g 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B2 0.32mg 0.11mg 16%
Calories 368kcal 47kcal 16%
Folate 12µg 62µg 13%
Manganese 0.008mg 0.205mg 9%
Vitamin B1 0.013mg 0.107mg 8%
Magnesium 27mg 44mg 4%
Vitamin D 22IU 0IU 3%
Polyunsaturated fat 0.661g 0.169g 3%
Vitamin D 0.6µg 0µg 3%
Potassium 134mg 240mg 3%
Choline 15.4mg 3%
Vitamin B5 0.19mg 0.055mg 3%
Carbs 1.12g 8.35g 2%
Vitamin K 2.5µg 2%
Copper 0.031mg 0.048mg 2%
Vitamin B6 0.056mg 0.024mg 2%
Vitamin B3 0.103mg 0.41mg 2%
Vitamin E 0.26mg 2%
Iron 0.41mg 0.47mg 1%
Net carbs 1.12g 8.35g N/A
Sugar 1.12g N/A
Tryptophan 0.327mg 0.032mg 0%
Threonine 0.888mg 0.104mg 0%
Isoleucine 1.145mg 0.15mg 0%
Leucine 2.26mg 0.2mg 0%
Lysine 2.139mg 0.184mg 0%
Methionine 0.569mg 0.04mg 0%
Phenylalanine 1.24mg 0.154mg 0%
Valine 1.482mg 0.162mg 0%
Histidine 0.829mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 30% 42% 4%
Protein: 23.41 g
Fats: 30.04 g
Carbs: 1.12 g
Water: 41.77 g
Other: 3.66 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 +736.1%
Contains more FatsFats +7410%
Contains more OtherOther +510%
Contains more CarbsCarbs +645.5%
Contains more WaterWater +110.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 31% 2%
Saturated fat: Sat. Fat 19.113 g
Monounsaturated fat: Mono. Fat 8.711 g
Polyunsaturated fat: Poly. Fat 0.661 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 +24097.2%
Contains more Poly. FatPolyunsaturated fat +291.1%
Contains less Sat. FatSaturated fat -99.5%

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. Muenster cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171245/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.