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  6. Yardlong bean (Asparagus bean) raw vs. Cheese sandwich

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

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Important differences between yardlong bean (Asparagus bean) raw and cheese sandwich

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, cheese sandwich has more phosphorus, selenium, manganese, iron, vitamin B2, vitamin B1, and vitamin B6.
  • Cheese sandwich's daily need coverage for phosphorus is 46% more.
  • Yardlong bean (Asparagus bean) raw has 13 times more vitamin C than cheese sandwich. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while cheese sandwich has 1.5mg.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than cheese sandwich.

The food varieties used in the comparison are Yardlong bean, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Yardlong bean (Asparagus bean) raw vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +22.7%
Contains more CalciumCalcium +308%
Contains more PotassiumPotassium +27.5%
Contains more IronIron +457.4%
Contains more CopperCopper +233.3%
Contains more ZincZinc +135.1%
Contains more PhosphorusPhosphorus +547.5%
Contains more ManganeseManganese +428.3%
Contains more SeleniumSelenium +1520%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin CVitamin C +1153.3%
Contains more Vitamin AVitamin A +104.8%
Contains more Vitamin B1Vitamin B1 +234.6%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +676.8%
Contains more Vitamin B5Vitamin B5 +1030.9%
Contains more Vitamin B6Vitamin B6 +987.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~64µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cheese sandwich DV% diff.
Polyunsaturated fat 0.169g 9.166g 60%
Phosphorus 59mg 382mg 46%
Selenium 1.5µg 24.3µg 41%
Fats 0.4g 25g 38%
Manganese 0.205mg 1.083mg 38%
Sodium 4mg 839mg 36%
Iron 0.47mg 2.62mg 27%
Monounsaturated fat 0.036g 10.351g 26%
Vitamin B2 0.11mg 0.427mg 24%
Calories 47kcal 497kcal 23%
Vitamin B1 0.107mg 0.358mg 21%
Vitamin C 18.8mg 1.5mg 19%
Saturated fat 0.105g 4.129g 18%
Vitamin B6 0.024mg 0.261mg 18%
Vitamin B3 0.41mg 3.185mg 17%
Carbs 8.35g 58.2g 17%
Calcium 50mg 204mg 15%
Protein 2.8g 9.8g 14%
Fiber 3.1g 12%
Copper 0.048mg 0.16mg 12%
Vitamin B5 0.055mg 0.622mg 11%
Vitamin B12 0µg 0.12µg 5%
Zinc 0.37mg 0.87mg 5%
Cholesterol 0mg 7mg 2%
Magnesium 44mg 54mg 2%
Vitamin A 43µg 21µg 2%
Potassium 240mg 306mg 2%
Folate 62µg 64µg 1%
Net carbs 8.35g 55.1g N/A
Tryptophan 0.032mg 0.13mg 0%
Threonine 0.104mg 0.298mg 0%
Isoleucine 0.15mg 0.383mg 0%
Leucine 0.2mg 0.698mg 0%
Lysine 0.184mg 0.344mg 0%
Methionine 0.04mg 0.167mg 0%
Phenylalanine 0.154mg 0.472mg 0%
Valine 0.162mg 0.438mg 0%
Histidine 0.09mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2645.3%
Contains more ProteinProtein +250%
Contains more FatsFats +6150%
Contains more CarbsCarbs +597%
Contains more OtherOther +533.3%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +28652.8%
Contains more Poly. FatPolyunsaturated fat +5323.7%

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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.