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  6. Yardlong bean (Asparagus bean) raw vs. Fontina

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and folate; however, fontina is richer in vitamin B12, calcium, phosphorus, zinc, and selenium.
  • Daily need coverage for saturated fat for fontina is 95% higher.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Fontina has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Cheese, fontina are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +214.3%
Contains more PotassiumPotassium +275%
Contains more IronIron +104.3%
Contains more CopperCopper +92%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1364.3%
Contains more CalciumCalcium +1000%
Contains more ZincZinc +845.9%
Contains more PhosphorusPhosphorus +486.4%
Contains more SeleniumSelenium +866.7%

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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +409.5%
Contains more Vitamin B3Vitamin B3 +173.3%
Contains more FolateFolate +933.3%
Contains more Vitamin AVitamin A +507%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B5Vitamin B5 +680%
Contains more Vitamin B6Vitamin B6 +245.8%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Fontina DV% diff.
Saturated fat 0.105g 19.196g 87%
Vitamin B12 0µg 1.68µg 70%
Calcium 50mg 550mg 50%
Fats 0.4g 31.14g 47%
Protein 2.8g 25.6g 46%
Phosphorus 59mg 346mg 41%
Cholesterol 0mg 116mg 39%
Sodium 4mg 800mg 35%
Zinc 0.37mg 3.5mg 28%
Selenium 1.5µg 14.5µg 24%
Vitamin A 43µg 261µg 24%
Monounsaturated fat 0.036g 8.687g 22%
Vitamin C 18.8mg 0mg 21%
Calories 47kcal 389kcal 17%
Folate 62µg 6µg 14%
Polyunsaturated fat 0.169g 1.654g 10%
Manganese 0.205mg 0.014mg 8%
Magnesium 44mg 14mg 7%
Vitamin B1 0.107mg 0.021mg 7%
Vitamin B2 0.11mg 0.204mg 7%
Vitamin B5 0.055mg 0.429mg 7%
Potassium 240mg 64mg 5%
Vitamin B6 0.024mg 0.083mg 5%
Copper 0.048mg 0.025mg 3%
Iron 0.47mg 0.23mg 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Choline 15.4mg 3%
Carbs 8.35g 1.55g 2%
Vitamin K 2.6µg 2%
Vitamin B3 0.41mg 0.15mg 2%
Vitamin E 0.27mg 2%
Net carbs 8.35g 1.55g N/A
Sugar 1.55g N/A
Tryptophan 0.032mg 0.361mg 0%
Threonine 0.104mg 0.935mg 0%
Isoleucine 0.15mg 1.384mg 0%
Leucine 0.2mg 2.664mg 0%
Lysine 0.184mg 2.328mg 0%
Methionine 0.04mg 0.706mg 0%
Phenylalanine 0.154mg 1.497mg 0%
Valine 0.162mg 1.926mg 0%
Histidine 0.09mg 0.959mg 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
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +438.7%
Contains more WaterWater +131.7%
Contains more ProteinProtein +814.3%
Contains more FatsFats +7685%
Contains more OtherOther +531.7%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +24030.6%
Contains more Poly. FatPolyunsaturated fat +878.7%

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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.