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  6. Fish sandwich vs. Yardlong bean (Asparagus bean) raw

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

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The main differences between fish sandwiches and yardlong bean (Asparagus bean) raw

  • Fish sandwiches are richer in selenium, vitamin B12, iron, vitamin B3, and vitamin B1, yet yardlong bean (Asparagus bean) raw is richer in vitamin C and vitamin A.
  • Daily need coverage for selenium for fish sandwiches is 30% higher.
  • Yardlong bean (Asparagus bean) raw contains less cholesterol.
  • Fish sandwiches have a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Fast foods, fish sandwich, with tartar sauce and Yardlong bean, raw.

Infographic

Fish 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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
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 +219.1%
Contains more CopperCopper +56.3%
Contains more ZincZinc +32.4%
Contains more PhosphorusPhosphorus +96.6%
Contains more ManganeseManganese +28.8%
Contains more SeleniumSelenium +1100%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +35.1%
Contains more PotassiumPotassium +16.5%
Contains less SodiumSodium -99.3%

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +96.3%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +424.4%
Contains more Vitamin B5Vitamin B5 +572.7%
Contains more Vitamin B6Vitamin B6 +191.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +944.4%
Contains more Vitamin AVitamin A +616.7%
Contains more FolateFolate +34.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 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 +267.5%
Contains more FatsFats +3012.5%
Contains more CarbsCarbs +219.6%
Contains more OtherOther +255%
Contains more WaterWater +81.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 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 +7108.3%
Contains more Poly. FatPolyunsaturated fat +3602.4%
Contains less Sat. FatSaturated fat -94.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish sandwich Yardlong bean (Asparagus bean) raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Fish sandwich Yardlong bean (Asparagus bean) raw DV% diff.
Polyunsaturated fat 6.257g 0.169g 41%
Selenium 18µg 1.5µg 30%
Vitamin B12 0.68µg 0µg 28%
Sodium 602mg 4mg 26%
Fats 12.45g 0.4g 19%
Vitamin C 1.8mg 18.8mg 19%
Protein 10.29g 2.8g 15%
Iron 1.5mg 0.47mg 13%
Cholesterol 35mg 0mg 12%
Calories 257kcal 47kcal 11%
Vitamin K 13.6µg 11%
Vitamin B3 2.15mg 0.41mg 11%
Vitamin B1 0.21mg 0.107mg 9%
Saturated fat 1.949g 0.105g 8%
Phosphorus 116mg 59mg 8%
Monounsaturated fat 2.595g 0.036g 6%
Vitamin B5 0.37mg 0.055mg 6%
Carbs 26.69g 8.35g 6%
Magnesium 25mg 44mg 5%
Choline 28.9mg 5%
Folate 46µg 62µg 4%
Vitamin B6 0.07mg 0.024mg 4%
Vitamin E 0.55mg 4%
Vitamin A 6µg 43µg 4%
Fiber 1g 4%
Manganese 0.264mg 0.205mg 3%
Copper 0.075mg 0.048mg 3%
Vitamin B2 0.14mg 0.11mg 2%
Fructose 1.47g 2%
Calcium 37mg 50mg 1%
Vitamin D 9IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Potassium 206mg 240mg 1%
Zinc 0.49mg 0.37mg 1%
Net carbs 25.69g 8.35g N/A
Sugar 3.53g N/A
Trans fat 0.08g 0g N/A
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 0.029g N/A
Omega-3 - DHA 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sandwich Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Fish sandwich
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
40%
Fish sandwich
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 35mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 3.53g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 598mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 1.844g)
Which food is lower in glycemic index?
Fish sandwich
Fish sandwich is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Fish sandwich
Fish sandwich is relatively richer in minerals
Which food is richer in vitamins?
Fish sandwich
Fish sandwich is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.