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

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How are yardlong bean (Asparagus bean) raw and feta different?

  • Yardlong bean (Asparagus bean) raw contains less vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, selenium, and zinc than feta.
  • Feta covers your daily need for saturated fat, 74% 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 feta is 27.

Yardlong bean, raw and Cheese, feta types were used in this article.

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Yardlong bean (Asparagus bean) raw vs Feta 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%
Feta
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +131.6%
Contains more PotassiumPotassium +287.1%
Contains more CopperCopper +50%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +632.1%
Contains more CalciumCalcium +886%
Contains more IronIron +38.3%
Contains more ZincZinc +678.4%
Contains more PhosphorusPhosphorus +471.2%
Contains more SeleniumSelenium +900%

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%
Feta
11
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +93.8%
Contains more Vitamin AVitamin A +190.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +667.3%
Contains more Vitamin B3Vitamin B3 +141.7%
Contains more Vitamin B5Vitamin B5 +1658.2%
Contains more Vitamin B6Vitamin B6 +1666.7%
Contains more Vitamin B12Vitamin B12 +∞%

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
Feta
3
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more CarbsCarbs +104.2%
Contains more WaterWater +59.1%
Contains more ProteinProtein +407.5%
Contains more FatsFats +5220%
Contains more OtherOther +766.7%

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
Feta
2
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -99.3%
Contains more Mono. FatMonounsaturated fat +12741.7%
Contains more Poly. FatPolyunsaturated fat +249.7%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Feta DV% diff.
Vitamin B12 0µg 1.69µg 70%
Saturated fat 0.105g 14.946g 67%
Vitamin B2 0.11mg 0.844mg 56%
Calcium 50mg 493mg 44%
Phosphorus 59mg 337mg 40%
Sodium 4mg 917mg 40%
Fats 0.4g 21.28g 32%
Vitamin B6 0.024mg 0.424mg 31%
Cholesterol 0mg 89mg 30%
Selenium 1.5µg 15µg 25%
Protein 2.8g 14.21g 23%
Zinc 0.37mg 2.88mg 23%
Vitamin C 18.8mg 0mg 21%
Vitamin B5 0.055mg 0.967mg 18%
Monounsaturated fat 0.036g 4.623g 11%
Calories 47kcal 264kcal 11%
Vitamin A 43µg 125µg 9%
Folate 62µg 32µg 8%
Manganese 0.205mg 0.028mg 8%
Magnesium 44mg 19mg 6%
Potassium 240mg 62mg 5%
Vitamin B1 0.107mg 0.154mg 4%
Vitamin B3 0.41mg 0.991mg 4%
Polyunsaturated fat 0.169g 0.591g 3%
Choline 15.4mg 3%
Vitamin K 1.8µg 2%
Copper 0.048mg 0.032mg 2%
Vitamin D 0IU 16IU 2%
Iron 0.47mg 0.65mg 2%
Vitamin D 0µg 0.4µg 2%
Carbs 8.35g 4.09g 1%
Vitamin E 0.18mg 1%
Net carbs 8.35g 4.09g N/A
Sugar 4.09g N/A
Tryptophan 0.032mg 0.2mg 0%
Threonine 0.104mg 0.637mg 0%
Isoleucine 0.15mg 0.803mg 0%
Leucine 0.2mg 1.395mg 0%
Lysine 0.184mg 1.219mg 0%
Methionine 0.04mg 0.368mg 0%
Phenylalanine 0.154mg 0.675mg 0%
Valine 0.162mg 1.065mg 0%
Histidine 0.09mg 0.397mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Feta
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
54%
Feta
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 4.09g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 913mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 14.841g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Feta
Feta is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Feta
Feta is relatively richer in vitamins
Which food is richer in minerals?
?
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
  2. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.