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  6. Saltine cracker (includes oyster, soda, soup) vs. Yardlong bean (Asparagus bean) raw

Saltine cracker (includes oyster, soda, soup) vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison

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What are the differences between saltine cracker (includes oyster, soda, soup) and yardlong bean (Asparagus bean) raw?

  • Saltine cracker (includes oyster, soda, soup) is higher in iron, vitamin B1, vitamin B3, vitamin B2, manganese, folate, and selenium; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Saltine cracker (includes oyster, soda, soup)'s daily need coverage for iron is 64% more.
  • Yardlong bean (Asparagus bean) raw contains 235 times less sodium than saltine cracker (includes oyster, soda, soup). Saltine cracker (includes oyster, soda, soup) contains 941mg of sodium, while yardlong bean (Asparagus bean) raw contains 4mg.
  • Saltine cracker (includes oyster, soda, soup) has a lower glycemic index (74) than yardlong bean (Asparagus bean) raw (86).

We used Crackers, saltines (includes oyster, soda, soup) and Yardlong bean, raw types in this article.

Infographic

Saltine cracker (includes oyster, soda, soup) 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 16% 5.7% 13% 209% 46% 19% 44% 123% 89% 56%
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 IronIron +1085.1%
Contains more CopperCopper +189.6%
Contains more ZincZinc +86.5%
Contains more PhosphorusPhosphorus +72.9%
Contains more ManganeseManganese +234.6%
Contains more SeleniumSelenium +586.7%
Contains more MagnesiumMagnesium +91.3%
Contains more CalciumCalcium +163.2%
Contains more PotassiumPotassium +57.9%
Contains less SodiumSodium -99.6%

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% 0.33% 23% 0% 176% 112% 121% 32% 20% 11% 64% 101% 9.1%
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 +556.1%
Contains more Vitamin B2Vitamin B2 +342.7%
Contains more Vitamin B3Vitamin B3 +1471.2%
Contains more Vitamin B5Vitamin B5 +874.5%
Contains more Vitamin B6Vitamin B6 +258.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +116.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Saltine cracker (includes oyster, soda, soup) Yardlong bean (Asparagus bean) raw DV% diff.
Iron 5.57mg 0.47mg 64%
Vitamin B1 0.702mg 0.107mg 50%
Sodium 941mg 4mg 41%
Vitamin B3 6.442mg 0.41mg 38%
Polyunsaturated fat 4.835g 0.169g 31%
Vitamin B2 0.487mg 0.11mg 29%
Starch 67.83g 28%
Carbs 74.05g 8.35g 22%
Vitamin C 0mg 18.8mg 21%
Vitamin K 25.4µg 21%
Manganese 0.686mg 0.205mg 21%
Calories 418kcal 47kcal 19%
Folate 134µg 62µg 18%
Selenium 10.3µg 1.5µg 16%
Fats 8.64g 0.4g 13%
Protein 9.46g 2.8g 13%
Fiber 2.8g 11%
Vitamin B5 0.536mg 0.055mg 10%
Copper 0.139mg 0.048mg 10%
Vitamin E 1.15mg 8%
Saturated fat 1.653g 0.105g 7%
Phosphorus 102mg 59mg 6%
Vitamin A 1µg 43µg 5%
Vitamin B6 0.086mg 0.024mg 5%
Magnesium 23mg 44mg 5%
Monounsaturated fat 1.986g 0.036g 5%
Vitamin B12 0.09µg 0µg 4%
Zinc 0.69mg 0.37mg 3%
Potassium 152mg 240mg 3%
Calcium 19mg 50mg 3%
Choline 16.7mg 3%
Net carbs 71.25g 8.35g N/A
Sugar 1.29g N/A
Trans fat 0.167g 0g N/A
Tryptophan 0.116mg 0.032mg 0%
Threonine 0.268mg 0.104mg 0%
Isoleucine 0.333mg 0.15mg 0%
Leucine 0.652mg 0.2mg 0%
Lysine 0.172mg 0.184mg 0%
Methionine 0.147mg 0.04mg 0%
Phenylalanine 0.45mg 0.154mg 0%
Valine 0.399mg 0.162mg 0%
Histidine 0.197mg 0.09mg 0%
Fructose 0.19g 0%
Omega-3 - ALA 0.535g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 4.25g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 9% 74% 5% 3%
Protein: 9.46 g
Fats: 8.64 g
Carbs: 74.05 g
Water: 5.05 g
Other: 2.8 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 +237.9%
Contains more FatsFats +2060%
Contains more CarbsCarbs +786.8%
Contains more OtherOther +366.7%
Contains more WaterWater +1639.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 23% 57%
Saturated fat: Sat. Fat 1.653 g
Monounsaturated fat: Mono. Fat 1.986 g
Polyunsaturated fat: Poly. Fat 4.835 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 +5416.7%
Contains more Poly. FatPolyunsaturated fat +2760.9%
Contains less Sat. FatSaturated fat -93.6%

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. Saltine cracker (includes oyster, soda, soup) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172746/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.