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  6. Yardlong bean (Asparagus bean) raw vs. Port Salut

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

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Summary of differences between yardlong bean (Asparagus bean) raw and port Salut

  • Yardlong bean (Asparagus bean) raw has more vitamin C and folate; however, port Salut is higher in vitamin B12, calcium, phosphorus, selenium, and zinc.
  • Port Salut covers your daily need for saturated fat, 83% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw has less sodium.
  • The glycemic index of yardlong bean (Asparagus bean) raw is higher.

These are the specific foods used in this comparison Yardlong bean, raw and Cheese, port de salut.

Infographic

Yardlong bean (Asparagus bean) raw vs Port Salut 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 17% 195% 12% 16% 7.3% 71% 154% 70% 1.4% 79%
Contains more MagnesiumMagnesium +83.3%
Contains more PotassiumPotassium +76.5%
Contains more CopperCopper +118.2%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1763.6%
Contains more CalciumCalcium +1200%
Contains more ZincZinc +602.7%
Contains more PhosphorusPhosphorus +510.2%
Contains more SeleniumSelenium +866.7%
~equal in Iron ~0.43mg

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% 105% 4.8% 7.5% 3.5% 55% 1.1% 13% 12% 188% 6% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +664.3%
Contains more Vitamin B3Vitamin B3 +583.3%
Contains more FolateFolate +244.4%
Contains more Vitamin AVitamin A +632.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B5Vitamin B5 +281.8%
Contains more Vitamin B6Vitamin B6 +120.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Port Salut DV% diff.
Saturated fat 0.105g 16.691g 75%
Vitamin B12 0µg 1.5µg 63%
Calcium 50mg 650mg 60%
Fats 0.4g 28.2g 43%
Phosphorus 59mg 360mg 43%
Protein 2.8g 23.78g 42%
Cholesterol 0mg 123mg 41%
Vitamin A 43µg 315µg 30%
Selenium 1.5µg 14.5µg 24%
Monounsaturated fat 0.036g 9.338g 23%
Sodium 4mg 534mg 23%
Vitamin C 18.8mg 0mg 21%
Zinc 0.37mg 2.6mg 20%
Calories 47kcal 352kcal 15%
Folate 62µg 18µg 11%
Vitamin B2 0.11mg 0.24mg 10%
Vitamin B1 0.107mg 0.014mg 8%
Manganese 0.205mg 0.011mg 8%
Magnesium 44mg 24mg 5%
Polyunsaturated fat 0.169g 0.729g 4%
Copper 0.048mg 0.022mg 3%
Vitamin D 0IU 21IU 3%
Potassium 240mg 136mg 3%
Carbs 8.35g 0.57g 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin B5 0.055mg 0.21mg 3%
Vitamin K 2.4µg 2%
Vitamin B6 0.024mg 0.053mg 2%
Vitamin B3 0.41mg 0.06mg 2%
Vitamin E 0.24mg 2%
Net carbs 8.35g 0.57g N/A
Iron 0.47mg 0.43mg 0%
Sugar 0.57g N/A
Tryptophan 0.032mg 0.343mg 0%
Threonine 0.104mg 0.876mg 0%
Isoleucine 0.15mg 1.446mg 0%
Leucine 0.2mg 2.482mg 0%
Lysine 0.184mg 1.987mg 0%
Methionine 0.04mg 0.734mg 0%
Phenylalanine 0.154mg 1.323mg 0%
Valine 0.162mg 1.707mg 0%
Histidine 0.09mg 0.686mg 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
24% 28% 45% 2%
Protein: 23.78 g
Fats: 28.2 g
Carbs: 0.57 g
Water: 45.45 g
Other: 2 g
Contains more CarbsCarbs +1364.9%
Contains more WaterWater +93.3%
Contains more ProteinProtein +749.3%
Contains more FatsFats +6950%
Contains more OtherOther +233.3%

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
62% 35% 3%
Saturated fat: Sat. Fat 16.691 g
Monounsaturated fat: Mono. Fat 9.338 g
Polyunsaturated fat: Poly. Fat 0.729 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +25838.9%
Contains more Poly. FatPolyunsaturated fat +331.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Port Salut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170849/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.