Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Yardlong bean (Asparagus bean) raw
  5. Compare
  6. Yardlong bean (Asparagus bean) raw vs. Cream cracker

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

Compare

Significant differences between yardlong bean (Asparagus bean) raw and cream cracker

  • The amount of iron, vitamin B3, manganese, folate, vitamin B12, vitamin B1, selenium, and vitamin B2 in cream cracker is higher than in yardlong bean (Asparagus bean) raw.
  • Cream cracker covers your daily iron needs 86% more than yardlong bean (Asparagus bean) raw.
  • Yardlong bean (Asparagus bean) raw contains less saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index. The glycemic index of yardlong bean (Asparagus bean) raw is 86, while the glycemic index of cream cracker is 65.

Specific food types used in this comparison are Yardlong bean, raw and Crackers, cream, GAMESA SABROSAS.

Infographic

Yardlong bean (Asparagus bean) raw vs Cream cracker 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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more MagnesiumMagnesium +76%
Contains more CalciumCalcium +92.3%
Contains more PotassiumPotassium +86%
Contains less SodiumSodium -99.7%
Contains more IronIron +1470.2%
Contains more CopperCopper +131.3%
Contains more ZincZinc +78.4%
Contains more PhosphorusPhosphorus +66.1%
Contains more ManganeseManganese +279.5%
Contains more SeleniumSelenium +533.3%

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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +178.5%
Contains more Vitamin B2Vitamin B2 +118.2%
Contains more Vitamin B3Vitamin B3 +1139%
Contains more Vitamin B5Vitamin B5 +740%
Contains more Vitamin B6Vitamin B6 +170.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +140.3%
~equal in Vitamin D ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cream cracker DV% diff.
Iron 0.47mg 7.38mg 86%
Sodium 4mg 1148mg 50%
Fats 0.4g 20.37g 31%
Vitamin B3 0.41mg 5.08mg 29%
Monounsaturated fat 0.036g 10.625g 26%
Manganese 0.205mg 0.778mg 25%
Saturated fat 0.105g 5.362g 24%
Folate 62µg 149µg 22%
Calories 47kcal 484kcal 22%
Starch 51.87g 21%
Vitamin C 18.8mg 21%
Carbs 8.35g 64.55g 19%
Vitamin B12 0µg 0.46µg 19%
Vitamin B1 0.107mg 0.298mg 16%
Vitamin K 17.9µg 15%
Polyunsaturated fat 0.169g 2.45g 15%
Selenium 1.5µg 9.5µg 15%
Vitamin E 1.59mg 11%
Vitamin B2 0.11mg 0.24mg 10%
Fiber 2.4g 10%
Protein 2.8g 7.01g 8%
Vitamin B5 0.055mg 0.462mg 8%
Copper 0.048mg 0.111mg 7%
Phosphorus 59mg 98mg 6%
Vitamin A 43µg 5%
Magnesium 44mg 25mg 5%
Zinc 0.37mg 0.66mg 3%
Vitamin B6 0.024mg 0.065mg 3%
Potassium 240mg 129mg 3%
Calcium 50mg 26mg 2%
Fructose 0.95g 1%
Net carbs 8.35g 62.15g N/A
Sugar 9.37g N/A
Trans fat 0g 3.969g 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 - ALA 0.045g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more WaterWater +1874.2%
Contains more ProteinProtein +150.4%
Contains more FatsFats +4992.5%
Contains more CarbsCarbs +673.1%
Contains more OtherOther +503.3%

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
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +29413.9%
Contains more Poly. FatPolyunsaturated fat +1349.7%

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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.