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

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

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Significant differences between yardlong bean (Asparagus bean) raw and club sandwich

  • Yardlong bean (Asparagus bean) raw has more vitamin C; however, club sandwich is richer in selenium, vitamin B3, phosphorus, vitamin B6, vitamin B12, and vitamin B5.
  • Club sandwich covers your daily selenium needs 42% more than yardlong bean (Asparagus bean) raw.
  • Club sandwich has 4 times less vitamin C than yardlong bean (Asparagus bean) raw. Yardlong bean (Asparagus bean) raw has 18.8mg of vitamin C, while club sandwich has 4.4mg.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.

Specific food types used in this comparison are Yardlong bean, raw and Fast foods, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.

Infographic

Yardlong bean (Asparagus bean) raw vs Club sandwich infographic
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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 23% 29% 20% 51% 30% 37% 92% 82% 0% 135%
Contains more MagnesiumMagnesium +37.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +90%
Contains more IronIron +191.5%
Contains more CopperCopper +85.4%
Contains more ZincZinc +262.2%
Contains more PhosphorusPhosphorus +264.4%
Contains more SeleniumSelenium +1553.3%
~equal in Potassium ~226mg

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 15% 12% 12% 1.5% 43% 43% 105% 50% 68% 59% 22% 23% 26%
Contains more Vitamin CVitamin C +327.3%
Contains more Vitamin AVitamin A +22.9%
Contains more FolateFolate +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.7%
Contains more Vitamin B2Vitamin B2 +69.1%
Contains more Vitamin B3Vitamin B3 +1259.8%
Contains more Vitamin B5Vitamin B5 +1401.8%
Contains more Vitamin B6Vitamin B6 +1133.3%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Club sandwich DV% diff.
Selenium 1.5µg 24.8µg 42%
Vitamin B3 0.41mg 5.575mg 32%
Protein 2.8g 17.19g 29%
Sodium 4mg 630mg 27%
Phosphorus 59mg 215mg 22%
Vitamin B6 0.024mg 0.296mg 21%
Vitamin B12 0µg 0.47µg 20%
Vitamin C 18.8mg 4.4mg 16%
Vitamin B5 0.055mg 0.826mg 15%
Cholesterol 0mg 46mg 15%
Saturated fat 0.105g 3.109g 14%
Fats 0.4g 8.05g 12%
Polyunsaturated fat 0.169g 1.88g 11%
Iron 0.47mg 1.37mg 11%
Calories 47kcal 220kcal 9%
Zinc 0.37mg 1.34mg 9%
Manganese 0.205mg 9%
Choline 47.8mg 9%
Folate 62µg 31µg 8%
Monounsaturated fat 0.036g 2.949g 7%
Vitamin K 8.7µg 7%
Vitamin B2 0.11mg 0.186mg 6%
Copper 0.048mg 0.089mg 5%
Fiber 1.2g 5%
Vitamin B1 0.107mg 0.172mg 5%
Calcium 50mg 95mg 5%
Vitamin E 0.61mg 4%
Carbs 8.35g 19.87g 4%
Magnesium 44mg 32mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin A 43µg 35µg 1%
Vitamin D 0IU 5IU 1%
Net carbs 8.35g 18.67g N/A
Potassium 240mg 226mg 0%
Sugar 4.68g N/A
Trans fat 0g 0.071g 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%
Omega-3 - EPA 0.004g N/A
Omega-3 - DHA 0.007g N/A
Omega-3 - DPA 0.004g 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
17% 8% 20% 53% 2%
Protein: 17.19 g
Fats: 8.05 g
Carbs: 19.87 g
Water: 52.52 g
Other: 2.37 g
Contains more WaterWater +67.3%
Contains more ProteinProtein +513.9%
Contains more FatsFats +1912.5%
Contains more CarbsCarbs +138%
Contains more OtherOther +295%

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
39% 37% 24%
Saturated fat: Sat. Fat 3.109 g
Monounsaturated fat: Mono. Fat 2.949 g
Polyunsaturated fat: Poly. Fat 1.88 g
Contains less Sat. FatSaturated fat -96.6%
Contains more Mono. FatMonounsaturated fat +8091.7%
Contains more Poly. FatPolyunsaturated fat +1012.4%

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. Club sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170752/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.