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

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

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Important differences between spread and yardlong bean (Asparagus bean) raw

  • Spread has more vitamin B12, selenium, and copper; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, and magnesium.
  • Spread's daily need coverage for vitamin B12 is 47% more.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than spread.

The food varieties used in the comparison are Sandwich spread, pork, beef and Yardlong bean, raw.

Infographic

Spread 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.
Spread
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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 +68.1%
Contains more CopperCopper +170.8%
Contains more ZincZinc +175.7%
Contains more SeleniumSelenium +546.7%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +118.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +688.5%
~equal in Phosphorus ~59mg

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.
Spread
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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 +60.7%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B3Vitamin B3 +322%
Contains more Vitamin B5Vitamin B5 +681.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +65.4%
Contains more FolateFolate +3000%

All nutrients comparison - raw data values

Nutrient Spread Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 4mg 44%
Saturated fat 5.977g 0.105g 27%
Fats 17.34g 0.4g 26%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 7.584g 0.036g 19%
Polyunsaturated fat 2.565g 0.169g 16%
Selenium 9.7µg 1.5µg 15%
Folate 2µg 62µg 15%
Cholesterol 38mg 0mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Protein 7.66g 2.8g 10%
Calories 235kcal 47kcal 9%
Magnesium 8mg 44mg 9%
Copper 0.13mg 0.048mg 9%
Manganese 0.026mg 0.205mg 8%
Vitamin B3 1.73mg 0.41mg 8%
Vitamin B5 0.43mg 0.055mg 8%
Vitamin B6 0.12mg 0.024mg 7%
Zinc 1.02mg 0.37mg 6%
Vitamin B1 0.172mg 0.107mg 5%
Iron 0.79mg 0.47mg 4%
Potassium 110mg 240mg 4%
Calcium 12mg 50mg 4%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin A 26µg 43µg 2%
Vitamin B2 0.134mg 0.11mg 2%
Carbs 11.94g 8.35g 1%
Vitamin K 1.6µg 1%
Fiber 0.2g 1%
Net carbs 11.74g 8.35g N/A
Phosphorus 59mg 59mg 0%
Tryptophan 0.082mg 0.032mg 0%
Threonine 0.334mg 0.104mg 0%
Isoleucine 0.334mg 0.15mg 0%
Leucine 0.6mg 0.2mg 0%
Lysine 0.663mg 0.184mg 0%
Methionine 0.196mg 0.04mg 0%
Phenylalanine 0.301mg 0.154mg 0%
Valine 0.356mg 0.162mg 0%
Histidine 0.279mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 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 +173.6%
Contains more FatsFats +4235%
Contains more CarbsCarbs +43%
Contains more OtherOther +363.3%
Contains more WaterWater +45.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 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 +20966.7%
Contains more Poly. FatPolyunsaturated fat +1417.8%
Contains less Sat. FatSaturated fat -98.2%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.