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

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

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

  • Swiss cheese is higher in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2; however, yardlong bean (Asparagus bean) raw is richer in vitamin C and folate.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Swiss cheese has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Swiss 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
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 +1680%
Contains more ZincZinc +1081.1%
Contains more PhosphorusPhosphorus +872.9%
Contains more SeleniumSelenium +1900%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +261.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +688.5%
~equal in Copper ~0.048mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
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 +569.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B5Vitamin B5 +541.8%
Contains more Vitamin B6Vitamin B6 +195.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +872.7%
Contains more Vitamin B3Vitamin B3 +540.6%
Contains more FolateFolate +520%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Swiss cheese Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin B12 3.06µg 0µg 128%
Calcium 890mg 50mg 84%
Saturated fat 18.227g 0.105g 82%
Phosphorus 574mg 59mg 74%
Selenium 30µg 1.5µg 52%
Protein 26.96g 2.8g 48%
Fats 30.99g 0.4g 47%
Zinc 4.37mg 0.37mg 36%
Cholesterol 93mg 0mg 31%
Vitamin A 288µg 43µg 27%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 8.046g 0.036g 20%
Calories 393kcal 47kcal 17%
Vitamin B2 0.302mg 0.11mg 15%
Folate 10µg 62µg 13%
Polyunsaturated fat 1.341g 0.169g 8%
Manganese 0.026mg 0.205mg 8%
Vitamin B1 0.011mg 0.107mg 8%
Sodium 187mg 4mg 8%
Vitamin B5 0.353mg 0.055mg 6%
Potassium 72mg 240mg 5%
Iron 0.13mg 0.47mg 4%
Vitamin E 0.6mg 4%
Vitamin B6 0.071mg 0.024mg 4%
Magnesium 33mg 44mg 3%
Choline 15.5mg 3%
Carbs 1.44g 8.35g 2%
Vitamin B3 0.064mg 0.41mg 2%
Vitamin K 1.4µg 1%
Net carbs 1.44g 8.35g N/A
Copper 0.047mg 0.048mg 0%
Trans fat 0.987g 0g N/A
Tryptophan 0.401mg 0.032mg 0%
Threonine 1.038mg 0.104mg 0%
Isoleucine 1.537mg 0.15mg 0%
Leucine 2.959mg 0.2mg 0%
Lysine 2.585mg 0.184mg 0%
Methionine 0.784mg 0.04mg 0%
Phenylalanine 1.662mg 0.154mg 0%
Valine 2.139mg 0.162mg 0%
Histidine 1.065mg 0.09mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 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 +862.9%
Contains more FatsFats +7647.5%
Contains more OtherOther +396.7%
Contains more CarbsCarbs +479.9%
Contains more WaterWater +133.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 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 +22250%
Contains more Poly. FatPolyunsaturated fat +693.5%
Contains less Sat. FatSaturated fat -99.4%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.