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  6. Yardlong bean (Asparagus bean) raw vs. Butter cookie

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

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The main differences between yardlong bean (Asparagus bean) raw and butter cookie

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, yet butter cookie is richer in vitamin B1, iron, vitamin B3, vitamin B2, copper, vitamin B12, and selenium.
  • Daily need coverage for saturated fat for butter cookie is 55% higher.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Butter cookie has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Cookies, butter, commercially prepared, enriched.

Infographic

Yardlong bean (Asparagus bean) raw vs Butter cookie infographic
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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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +72.4%
Contains more PotassiumPotassium +116.2%
Contains less SodiumSodium -98.6%
Contains more ManganeseManganese +20.6%
Contains more IronIron +372.3%
Contains more CopperCopper +316.7%
Contains more PhosphorusPhosphorus +72.9%
Contains more SeleniumSelenium +460%
~equal in Zinc ~0.38mg

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +283.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B2Vitamin B2 +204.5%
Contains more Vitamin B3Vitamin B3 +678%
Contains more Vitamin B5Vitamin B5 +787.3%
Contains more Vitamin B6Vitamin B6 +50%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +22.6%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Butter cookie DV% diff.
Saturated fat 0.105g 11.051g 50%
Cholesterol 0mg 117mg 39%
Fats 0.4g 18.8g 28%
Vitamin B1 0.107mg 0.37mg 22%
Iron 0.47mg 2.22mg 22%
Calories 47kcal 467kcal 21%
Vitamin C 18.8mg 0mg 21%
Carbs 8.35g 68.9g 20%
Vitamin B3 0.41mg 3.19mg 17%
Vitamin B2 0.11mg 0.335mg 17%
Copper 0.048mg 0.2mg 17%
Vitamin B12 0µg 0.36µg 15%
Monounsaturated fat 0.036g 5.522g 14%
Vitamin A 43µg 165µg 14%
Selenium 1.5µg 8.4µg 13%
Sodium 4mg 282mg 12%
Vitamin B5 0.055mg 0.488mg 9%
Magnesium 44mg 12mg 8%
Protein 2.8g 6.1g 7%
Phosphorus 59mg 102mg 6%
Polyunsaturated fat 0.169g 0.982g 5%
Folate 62µg 76µg 4%
Vitamin E 0.58mg 4%
Potassium 240mg 111mg 4%
Fiber 0.8g 3%
Vitamin D 0µg 0.4µg 2%
Manganese 0.205mg 0.17mg 2%
Vitamin D 0IU 16IU 2%
Calcium 50mg 29mg 2%
Choline 6.5mg 1%
Vitamin K 1.7µg 1%
Vitamin B6 0.024mg 0.036mg 1%
Net carbs 8.35g 68.1g N/A
Sugar 20.24g N/A
Zinc 0.37mg 0.38mg 0%
Tryptophan 0.032mg 0.084mg 0%
Threonine 0.104mg 0.215mg 0%
Isoleucine 0.15mg 0.277mg 0%
Leucine 0.2mg 0.471mg 0%
Lysine 0.184mg 0.308mg 0%
Methionine 0.04mg 0.131mg 0%
Phenylalanine 0.154mg 0.299mg 0%
Valine 0.162mg 0.315mg 0%
Histidine 0.09mg 0.136mg 0%
Omega-3 - EPA 0.011g N/A
Omega-3 - DHA 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Contains more WaterWater +1809.8%
Contains more ProteinProtein +117.9%
Contains more FatsFats +4600%
Contains more CarbsCarbs +725.1%
Contains more OtherOther +166.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +15238.9%
Contains more Poly. FatPolyunsaturated fat +481.1%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/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.