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  6. Yardlong bean (Asparagus bean) raw vs. Monterey Jack

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

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The main differences between yardlong bean (Asparagus bean) raw and monterey Jack

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, yet monterey Jack is richer in calcium, phosphorus, vitamin B12, zinc, selenium, and vitamin B2.
  • Daily need coverage for saturated fat for monterey Jack is 95% higher.
  • Yardlong bean (Asparagus bean) raw contains less sodium.
  • Monterey Jack has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Cheese, monterey.

Infographic

Yardlong bean (Asparagus bean) raw vs Monterey Jack 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 19% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +63%
Contains more PotassiumPotassium +196.3%
Contains more CopperCopper +50%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +1763.6%
Contains more CalciumCalcium +1392%
Contains more IronIron +53.2%
Contains more ZincZinc +710.8%
Contains more PhosphorusPhosphorus +652.5%
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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +613.3%
Contains more Vitamin B3Vitamin B3 +340.9%
Contains more FolateFolate +244.4%
Contains more Vitamin AVitamin A +360.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +254.5%
Contains more Vitamin B5Vitamin B5 +281.8%
Contains more Vitamin B6Vitamin B6 +229.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Monterey Jack DV% diff.
Saturated fat 0.105g 19.066g 86%
Calcium 50mg 746mg 70%
Phosphorus 59mg 444mg 55%
Fats 0.4g 30.28g 46%
Protein 2.8g 24.48g 43%
Vitamin B12 0µg 0.83µg 35%
Cholesterol 0mg 89mg 30%
Sodium 4mg 600mg 26%
Selenium 1.5µg 14.5µg 24%
Zinc 0.37mg 3mg 24%
Monounsaturated fat 0.036g 8.751g 22%
Vitamin B2 0.11mg 0.39mg 22%
Vitamin C 18.8mg 0mg 21%
Vitamin A 43µg 198µg 17%
Calories 47kcal 373kcal 16%
Folate 62µg 18µg 11%
Manganese 0.205mg 0.011mg 8%
Vitamin B1 0.107mg 0.015mg 8%
Polyunsaturated fat 0.169g 0.899g 5%
Potassium 240mg 81mg 5%
Magnesium 44mg 27mg 4%
Vitamin B6 0.024mg 0.079mg 4%
Choline 15.4mg 3%
Iron 0.47mg 0.72mg 3%
Vitamin D 0µg 0.6µg 3%
Carbs 8.35g 0.68g 3%
Vitamin B5 0.055mg 0.21mg 3%
Vitamin D 0IU 22IU 3%
Copper 0.048mg 0.032mg 2%
Vitamin K 2.5µg 2%
Vitamin B3 0.41mg 0.093mg 2%
Vitamin E 0.26mg 2%
Net carbs 8.35g 0.68g N/A
Sugar 0.5g N/A
Tryptophan 0.032mg 0.315mg 0%
Threonine 0.104mg 0.871mg 0%
Isoleucine 0.15mg 1.519mg 0%
Leucine 0.2mg 2.344mg 0%
Lysine 0.184mg 2.037mg 0%
Methionine 0.04mg 0.641mg 0%
Phenylalanine 0.154mg 1.289mg 0%
Valine 0.162mg 1.635mg 0%
Histidine 0.09mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +1127.9%
Contains more WaterWater +114.2%
Contains more ProteinProtein +774.3%
Contains more FatsFats +7470%
Contains more OtherOther +491.7%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +24208.3%
Contains more Poly. FatPolyunsaturated fat +432%

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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.