Yardlong bean (Asparagus bean) raw vs. Ham — In-Depth Nutrition Comparison
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Summary of differences between yardlong bean (Asparagus bean) raw and ham
- Yardlong bean (Asparagus bean) raw has more vitamin C; however, ham is higher in vitamin B1, selenium, vitamin B6, vitamin B12, zinc, vitamin B3, and phosphorus.
- Ham covers your daily need for vitamin B1, 54% more than yardlong bean (Asparagus bean) raw.
- Yardlong bean (Asparagus bean) raw has less sodium.
- The glycemic index of yardlong bean (Asparagus bean) raw is higher.
These are the specific foods used in this comparison Yardlong bean, raw and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.
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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.
| Contains more MagnesiumMagnesium | +214.3% |
| Contains more CalciumCalcium | +525% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +279.6% |
| Contains more PotassiumPotassium | +19.6% |
| Contains more IronIron | +214.9% |
| Contains more CopperCopper | +64.6% |
| Contains more ZincZinc | +678.4% |
| Contains more PhosphorusPhosphorus | +232.2% |
| Contains more SeleniumSelenium | +1200% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more FolateFolate | +1966.7% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +604.7% |
| Contains more Vitamin B2Vitamin B2 | +83.6% |
| Contains more Vitamin B3Vitamin B3 | +881.2% |
| Contains more Vitamin B5Vitamin B5 | +632.7% |
| Contains more Vitamin B6Vitamin B6 | +1566.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
Protein:
20.93 g
Fats:
5.53 g
Carbs:
1.5 g
Water:
67.67 g
Other:
4.37 g
| Contains more CarbsCarbs | +456.7% |
| Contains more WaterWater | +29.8% |
| Contains more ProteinProtein | +647.5% |
| Contains more FatsFats | +1282.5% |
| Contains more OtherOther | +628.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
Saturated fat:
Sat. Fat
1.81 g
Monounsaturated fat:
Mono. Fat
2.62 g
Polyunsaturated fat:
Poly. Fat
0.54 g
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +7177.8% |
| Contains more Poly. FatPolyunsaturated fat | +219.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.107mg | 0.754mg | 54% |
| Sodium | 4mg | 1203mg | 52% |
| Protein | 2.8g | 20.93g | 36% |
| Selenium | 1.5µg | 19.5µg | 33% |
| Vitamin B6 | 0.024mg | 0.4mg | 29% |
| Vitamin B12 | 0µg | 0.65µg | 27% |
| Zinc | 0.37mg | 2.88mg | 23% |
| Vitamin B3 | 0.41mg | 4.023mg | 23% |
| Vitamin C | 18.8mg | 0mg | 21% |
| Phosphorus | 59mg | 196mg | 20% |
| Cholesterol | 0mg | 53mg | 18% |
| Choline | 85.1mg | 15% | |
| Folate | 62µg | 3µg | 15% |
| Iron | 0.47mg | 1.48mg | 13% |
| Saturated fat | 0.105g | 1.81g | 8% |
| Fats | 0.4g | 5.53g | 8% |
| Magnesium | 44mg | 14mg | 7% |
| Vitamin B5 | 0.055mg | 0.403mg | 7% |
| Vitamin B2 | 0.11mg | 0.202mg | 7% |
| Manganese | 0.205mg | 0.054mg | 7% |
| Monounsaturated fat | 0.036g | 2.62g | 6% |
| Calories | 47kcal | 145kcal | 5% |
| Vitamin A | 43µg | 0µg | 5% |
| Vitamin D | 0µg | 0.8µg | 4% |
| Vitamin D | 0IU | 32IU | 4% |
| Calcium | 50mg | 8mg | 4% |
| Copper | 0.048mg | 0.079mg | 3% |
| Vitamin E | 0.25mg | 2% | |
| Polyunsaturated fat | 0.169g | 0.54g | 2% |
| Carbs | 8.35g | 1.5g | 2% |
| Potassium | 240mg | 287mg | 1% |
| Net carbs | 8.35g | 1.5g | N/A |
| Tryptophan | 0.032mg | 0.251mg | 0% |
| Threonine | 0.104mg | 0.931mg | 0% |
| Isoleucine | 0.15mg | 0.918mg | 0% |
| Leucine | 0.2mg | 1.661mg | 0% |
| Lysine | 0.184mg | 1.775mg | 0% |
| Methionine | 0.04mg | 0.553mg | 0% |
| Phenylalanine | 0.154mg | 0.904mg | 0% |
| Valine | 0.162mg | 0.908mg | 0% |
| Histidine | 0.09mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
44%
Minerals Daily Need Coverage Score
17%
55%
Comparison summary
Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 53mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 1199mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 1.705g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.5)
Which food is lower in glycemic index?
Ham is lower in glycemic index (difference - 86)
Which food is richer in minerals?
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham is relatively richer in vitamins