Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

A recap on differences between yardlong bean (Asparagus bean) raw and cutlet

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, vitamin A, folate, and magnesium, yet cutlet is higher in vitamin B3, vitamin B2, vitamin B6, iron, and zinc.
  • Cutlet covers your daily vitamin B3 needs 162% more than yardlong bean (Asparagus bean) raw.
  • The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
  • The glycemic index of cutlet is lower.

Food varieties used in this article are Yardlong bean, raw and WORTHINGTON Multigrain Cutlets, canned, unprepared.

Infographic

Yardlong bean (Asparagus bean) raw vs Cutlet 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%
Cutlet
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 6.6% 9.3% 64% 0% 27% 24% 48% 0% 0%
Contains more MagnesiumMagnesium +1366.7%
Contains more CalciumCalcium +127.3%
Contains more PotassiumPotassium +128.6%
Contains more CopperCopper +∞%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more IronIron +261.7%
Contains more ZincZinc +170.3%
~equal in Phosphorus ~56mg

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%
Cutlet
4
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% 362% 0% 13% 307% 493% 0% 115% 0% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +114%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +3000%
Contains more Vitamin B2Vitamin B2 +1109.1%
Contains more Vitamin B3Vitamin B3 +6312.2%
Contains more Vitamin B6Vitamin B6 +1983.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Cutlet
3
23% 7% 67%
Protein: 23.29 g
Fats: 1.5 g
Carbs: 7.3 g
Water: 66.69 g
Other: 1.22 g
Contains more CarbsCarbs +14.4%
Contains more WaterWater +31.7%
Contains more ProteinProtein +731.8%
Contains more FatsFats +275%
Contains more OtherOther +103.3%

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
Cutlet
2
23% 15% 62%
Saturated fat: Sat. Fat 0.3 g
Monounsaturated fat: Mono. Fat 0.2 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +455.6%
Contains more Poly. FatPolyunsaturated fat +373.4%

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 Cutlet
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Cutlet DV% diff.
Vitamin B3 0.41mg 26.29mg 162%
Vitamin E 18.09mg 121%
Vitamin B2 0.11mg 1.33mg 94%
Protein 2.8g 23.29g 41%
Vitamin B6 0.024mg 0.5mg 37%
Vitamin C 18.8mg 0mg 21%
Fiber 4.5g 18%
Sodium 4mg 371mg 16%
Iron 0.47mg 1.7mg 15%
Folate 62µg 2µg 15%
Magnesium 44mg 3mg 10%
Manganese 0.205mg 9%
Zinc 0.37mg 1mg 6%
Copper 0.048mg 5%
Vitamin B1 0.107mg 0.05mg 5%
Vitamin A 43µg 5%
Potassium 240mg 105mg 4%
Polyunsaturated fat 0.169g 0.8g 4%
Calories 47kcal 117kcal 4%
Selenium 1.5µg 3%
Calcium 50mg 22mg 3%
Fats 0.4g 1.5g 2%
Vitamin B5 0.055mg 1%
Saturated fat 0.105g 0.3g 1%
Carbs 8.35g 7.3g 0%
Net carbs 8.35g 2.8g N/A
Sugar 0.2g N/A
Phosphorus 59mg 56mg 0%
Monounsaturated fat 0.036g 0.2g 0%
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 Cutlet
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
99%
Cutlet
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
18%
Cutlet

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.195g)
Which food is richer in minerals?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is relatively richer in minerals
Which food is lower in glycemic index?
Cutlet
Cutlet is lower in glycemic index (difference - 86)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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

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.