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

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

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Differences between yardlong bean (Asparagus bean) raw and cottage cheese

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, manganese, and magnesium, while cottage cheese has more vitamin B12, selenium, phosphorus, and vitamin B5.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 21% higher.
  • Cottage cheese contains 103 times less manganese than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw contains 0.205mg of manganese, while cottage cheese contains 0.002mg.
  • The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
  • Cottage cheese has a lower glycemic index. The glycemic index of cottage cheese is 10, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.

The food types used in this comparison are Yardlong bean, raw and Cheese, cottage, creamed, large or small curd.

Infographic

Yardlong bean (Asparagus bean) raw vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +450%
Contains more PotassiumPotassium +130.8%
Contains more IronIron +571.4%
Contains more CopperCopper +65.5%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +10150%
Contains more CalciumCalcium +66%
Contains more PhosphorusPhosphorus +169.5%
Contains more SeleniumSelenium +546.7%
~equal in Zinc ~0.4mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.2%
Contains more Vitamin B1Vitamin B1 +296.3%
Contains more Vitamin B3Vitamin B3 +314.1%
Contains more FolateFolate +416.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B5Vitamin B5 +912.7%
Contains more Vitamin B6Vitamin B6 +91.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cottage cheese DV% diff.
Vitamin C 18.8mg 0mg 21%
Vitamin B12 0µg 0.43µg 18%
Protein 2.8g 11.12g 17%
Sodium 4mg 364mg 16%
Selenium 1.5µg 9.7µg 15%
Phosphorus 59mg 159mg 14%
Folate 62µg 12µg 13%
Vitamin B5 0.055mg 0.557mg 10%
Magnesium 44mg 8mg 9%
Manganese 0.205mg 0.002mg 9%
Saturated fat 0.105g 1.718g 7%
Vitamin B1 0.107mg 0.027mg 7%
Fats 0.4g 4.3g 6%
Cholesterol 0mg 17mg 6%
Iron 0.47mg 0.07mg 5%
Potassium 240mg 104mg 4%
Vitamin B2 0.11mg 0.163mg 4%
Choline 18.4mg 3%
Calories 47kcal 98kcal 3%
Calcium 50mg 83mg 3%
Carbs 8.35g 3.38g 2%
Monounsaturated fat 0.036g 0.778g 2%
Copper 0.048mg 0.029mg 2%
Vitamin B3 0.41mg 0.099mg 2%
Vitamin B6 0.024mg 0.046mg 2%
Vitamin D 0µg 0.1µg 1%
Vitamin A 43µg 37µg 1%
Vitamin E 0.08mg 1%
Net carbs 8.35g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.67g N/A
Zinc 0.37mg 0.4mg 0%
Polyunsaturated fat 0.169g 0.123g 0%
Tryptophan 0.032mg 0.147mg 0%
Threonine 0.104mg 0.5mg 0%
Isoleucine 0.15mg 0.591mg 0%
Leucine 0.2mg 1.116mg 0%
Lysine 0.184mg 0.934mg 0%
Methionine 0.04mg 0.269mg 0%
Phenylalanine 0.154mg 0.577mg 0%
Valine 0.162mg 0.748mg 0%
Histidine 0.09mg 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +147%
Contains more ProteinProtein +297.1%
Contains more FatsFats +975%
Contains more OtherOther +135%
~equal in Water ~79.79g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Poly. FatPolyunsaturated fat +37.4%
Contains more Mono. FatMonounsaturated fat +2061.1%

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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.