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  6. Yardlong bean (Asparagus bean) raw vs. Caesar salad

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

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What are the main differences between yardlong bean (Asparagus bean) raw and caesar salad?

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, while caesar salad is higher in selenium, phosphorus, iron, vitamin B1, calcium, vitamin B3, and vitamin B12.
  • Caesar salad's daily need coverage for selenium is 54% higher.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than caesar salad (50).

We used Yardlong bean, raw and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Caesar salad 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 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +57.1%
Contains more PotassiumPotassium +41.2%
Contains less SodiumSodium -99.1%
Contains more CalciumCalcium +366%
Contains more IronIron +397.9%
Contains more CopperCopper +162.5%
Contains more ZincZinc +335.1%
Contains more PhosphorusPhosphorus +291.5%
Contains more ManganeseManganese +56.6%
Contains more SeleniumSelenium +1993.3%

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 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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +81.4%
Contains more Vitamin B1Vitamin B1 +252.3%
Contains more Vitamin B2Vitamin B2 +170%
Contains more Vitamin B3Vitamin B3 +689.5%
Contains more Vitamin B5Vitamin B5 +712.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Caesar salad DV% diff.
Selenium 1.5µg 31.4µg 54%
Phosphorus 59mg 231mg 25%
Vitamin B1 0.107mg 0.377mg 23%
Iron 0.47mg 2.34mg 23%
Vitamin C 18.8mg 0mg 21%
Protein 2.8g 13.39g 21%
Sodium 4mg 454mg 20%
Saturated fat 0.105g 4.206g 19%
Vitamin B3 0.41mg 3.237mg 18%
Calcium 50mg 233mg 18%
Vitamin B12 0µg 0.4µg 17%
Folate 62µg 16%
Fats 0.4g 9.54g 14%
Vitamin B2 0.11mg 0.297mg 14%
Calories 47kcal 265kcal 11%
Zinc 0.37mg 1.61mg 11%
Starch 25.29g 10%
Copper 0.048mg 0.126mg 9%
Polyunsaturated fat 0.169g 1.461g 9%
Vitamin B5 0.055mg 0.447mg 8%
Cholesterol 0mg 24mg 8%
Carbs 8.35g 31.5g 8%
Fiber 1.7g 7%
Monounsaturated fat 0.036g 2.38g 6%
Manganese 0.205mg 0.321mg 5%
Vitamin K 5.9µg 5%
Magnesium 44mg 28mg 4%
Vitamin E 0.61mg 4%
Vitamin A 43µg 78µg 4%
Vitamin B6 0.024mg 2%
Potassium 240mg 170mg 2%
Fructose 1.13g 1%
Net carbs 8.35g 29.8g N/A
Sugar 4.02g N/A
Tryptophan 0.032mg 0.15mg 0%
Threonine 0.104mg 0.393mg 0%
Isoleucine 0.15mg 0.547mg 0%
Leucine 0.2mg 1.137mg 0%
Lysine 0.184mg 0.523mg 0%
Methionine 0.04mg 0.3mg 0%
Phenylalanine 0.154mg 0.717mg 0%
Valine 0.162mg 0.7mg 0%
Histidine 0.09mg 0.36mg 0%
Omega-3 - ALA 0.155g 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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more WaterWater +102.5%
Contains more ProteinProtein +378.2%
Contains more FatsFats +2285%
Contains more CarbsCarbs +277.2%
Contains more OtherOther +263.3%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +6511.1%
Contains more Poly. FatPolyunsaturated fat +764.5%

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.