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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C and folate, while mozzarella is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Mozzarella's daily need coverage for calcium is 68% higher.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index (86) than mozzarella (27).

We used Yardlong bean, raw and Cheese, mozzarella, low sodium types in this comparison.

Infographic

Yardlong bean (Asparagus bean) raw vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +69.2%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +88%
Contains more CopperCopper +77.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1362%
Contains more ZincZinc +745.9%
Contains more PhosphorusPhosphorus +788.1%
Contains more SeleniumSelenium +946.7%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B3Vitamin B3 +241.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +588.9%
Contains more Vitamin AVitamin A +218.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +209.1%
Contains more Vitamin B6Vitamin B6 +233.3%
Contains more Vitamin B12Vitamin B12 +∞%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +169.4%
Contains more WaterWater +76.1%
Contains more ProteinProtein +882.1%
Contains more FatsFats +4175%
Contains more OtherOther +300%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +13355.6%
Contains more Poly. FatPolyunsaturated fat +201.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) raw Mozzarella
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Mozzarella DV% diff.
Calcium 50mg 731mg 68%
Phosphorus 59mg 524mg 66%
Saturated fat 0.105g 10.867g 49%
Protein 2.8g 27.5g 49%
Vitamin B12 0µg 0.92µg 38%
Selenium 1.5µg 15.7µg 26%
Fats 0.4g 17.1g 26%
Zinc 0.37mg 3.13mg 25%
Vitamin C 18.8mg 0mg 21%
Cholesterol 0mg 54mg 18%
Vitamin B2 0.11mg 0.34mg 18%
Folate 62µg 9µg 13%
Monounsaturated fat 0.036g 4.844g 12%
Calories 47kcal 280kcal 12%
Vitamin A 43µg 137µg 10%
Manganese 0.205mg 9%
Vitamin B1 0.107mg 0.02mg 7%
Vitamin B6 0.024mg 0.08mg 4%
Potassium 240mg 95mg 4%
Magnesium 44mg 26mg 4%
Choline 18.4mg 3%
Iron 0.47mg 0.25mg 3%
Copper 0.048mg 0.027mg 2%
Polyunsaturated fat 0.169g 0.509g 2%
Carbs 8.35g 3.1g 2%
Vitamin D 0IU 13IU 2%
Vitamin K 1.8µg 2%
Vitamin B3 0.41mg 0.12mg 2%
Vitamin D 0µg 0.3µg 2%
Vitamin B5 0.055mg 1%
Vitamin E 0.15mg 1%
Sodium 4mg 16mg 1%
Net carbs 8.35g 3.1g N/A
Sugar 1.23g N/A
Tryptophan 0.032mg 0%
Threonine 0.104mg 0%
Isoleucine 0.15mg 0%
Leucine 0.2mg 0%
Lysine 0.184mg 0%
Methionine 0.04mg 0%
Phenylalanine 0.154mg 0%
Valine 0.162mg 0%
Histidine 0.09mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Mozzarella
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean) raw
23%
Mozzarella
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
66%
Mozzarella

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 54mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 10.762g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2)
Which food is lower in glycemic index?
Mozzarella
Mozzarella is lower in glycemic index (difference - 59)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.