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  6. Ricotta vs. Yardlong bean (Asparagus bean) raw

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

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A recap on differences between ricotta and yardlong bean (Asparagus bean) raw

  • Ricotta is higher in selenium, calcium, vitamin B12, and phosphorus, yet yardlong bean (Asparagus bean) raw is higher in vitamin C, folate, manganese, and vitamin A.
  • Ricotta covers your daily saturated fat needs 41% more than yardlong bean (Asparagus bean) raw.
  • The glycemic index of ricotta is lower.

Food varieties used in this article are Cheese, ricotta, whole milk and Yardlong bean, raw.

Infographic

Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 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 +314%
Contains more ZincZinc +213.5%
Contains more PhosphorusPhosphorus +167.8%
Contains more SeleniumSelenium +866.7%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +128.6%
Contains more IronIron +23.7%
Contains more CopperCopper +128.6%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +3316.7%

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
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 +179.1%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B5Vitamin B5 +287.3%
Contains more Vitamin B6Vitamin B6 +79.2%
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 +294.2%
Contains more FolateFolate +416.7%

All nutrients comparison - raw data values

Nutrient Ricotta Yardlong bean (Asparagus bean) raw DV% diff.
Saturated fat 8.295g 0.105g 37%
Selenium 14.5µg 1.5µg 24%
Vitamin C 0mg 18.8mg 21%
Fats 12.98g 0.4g 19%
Cholesterol 51mg 0mg 17%
Protein 11.26g 2.8g 17%
Calcium 207mg 50mg 16%
Vitamin B12 0.34µg 0µg 14%
Phosphorus 158mg 59mg 14%
Folate 12µg 62µg 13%
Manganese 0.006mg 0.205mg 9%
Vitamin A 120µg 43µg 9%
Monounsaturated fat 3.627g 0.036g 9%
Vitamin B1 0.013mg 0.107mg 8%
Magnesium 11mg 44mg 8%
Vitamin B2 0.195mg 0.11mg 7%
Zinc 1.16mg 0.37mg 7%
Calories 174kcal 47kcal 6%
Potassium 105mg 240mg 4%
Choline 17.5mg 3%
Sodium 84mg 4mg 3%
Copper 0.021mg 0.048mg 3%
Vitamin B5 0.213mg 0.055mg 3%
Carbs 3.04g 8.35g 2%
Vitamin B3 0.104mg 0.41mg 2%
Vitamin D 10IU 0IU 1%
Polyunsaturated fat 0.385g 0.169g 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.1µg 1%
Vitamin B6 0.043mg 0.024mg 1%
Iron 0.38mg 0.47mg 1%
Net carbs 3.04g 8.35g N/A
Sugar 0.27g N/A
Tryptophan 0.125mg 0.032mg 0%
Threonine 0.517mg 0.104mg 0%
Isoleucine 0.589mg 0.15mg 0%
Leucine 1.221mg 0.2mg 0%
Lysine 1.338mg 0.184mg 0%
Methionine 0.281mg 0.04mg 0%
Phenylalanine 0.556mg 0.154mg 0%
Valine 0.692mg 0.162mg 0%
Histidine 0.459mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 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 +302.1%
Contains more FatsFats +3145%
Contains more OtherOther +70%
Contains more CarbsCarbs +174.7%
Contains more WaterWater +22.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 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 +9975%
Contains more Poly. FatPolyunsaturated fat +127.8%
Contains less Sat. FatSaturated fat -98.7%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.