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

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

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

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C, folate, manganese, and vitamin A, yet ricotta is higher in selenium, calcium, vitamin B12, and phosphorus.
  • Ricotta covers your daily saturated fat needs 41% more than yardlong bean (Asparagus bean) raw.
  • The amount of saturated fat in yardlong bean (Asparagus bean) raw is lower.
  • The glycemic index of ricotta is lower.

Food varieties used in this article are Yardlong bean, raw and Cheese, ricotta, whole milk.

Infographic

Yardlong bean (Asparagus bean) raw vs Ricotta 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 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +128.6%
Contains more IronIron +23.7%
Contains more CopperCopper +128.6%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +3316.7%
Contains more CalciumCalcium +314%
Contains more ZincZinc +213.5%
Contains more PhosphorusPhosphorus +167.8%
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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +723.1%
Contains more Vitamin B3Vitamin B3 +294.2%
Contains more FolateFolate +416.7%
Contains more Vitamin AVitamin A +179.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +77.3%
Contains more Vitamin B5Vitamin B5 +287.3%
Contains more Vitamin B6Vitamin B6 +79.2%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Ricotta DV% diff.
Saturated fat 0.105g 8.295g 37%
Selenium 1.5µg 14.5µg 24%
Vitamin C 18.8mg 0mg 21%
Fats 0.4g 12.98g 19%
Cholesterol 0mg 51mg 17%
Protein 2.8g 11.26g 17%
Calcium 50mg 207mg 16%
Vitamin B12 0µg 0.34µg 14%
Phosphorus 59mg 158mg 14%
Folate 62µg 12µg 13%
Manganese 0.205mg 0.006mg 9%
Vitamin A 43µg 120µg 9%
Monounsaturated fat 0.036g 3.627g 9%
Vitamin B1 0.107mg 0.013mg 8%
Magnesium 44mg 11mg 8%
Vitamin B2 0.11mg 0.195mg 7%
Zinc 0.37mg 1.16mg 7%
Calories 47kcal 174kcal 6%
Potassium 240mg 105mg 4%
Choline 17.5mg 3%
Sodium 4mg 84mg 3%
Copper 0.048mg 0.021mg 3%
Vitamin B5 0.055mg 0.213mg 3%
Carbs 8.35g 3.04g 2%
Vitamin B3 0.41mg 0.104mg 2%
Vitamin D 0IU 10IU 1%
Polyunsaturated fat 0.169g 0.385g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.11mg 1%
Vitamin K 1.1µg 1%
Vitamin B6 0.024mg 0.043mg 1%
Iron 0.47mg 0.38mg 1%
Net carbs 8.35g 3.04g N/A
Sugar 0.27g N/A
Tryptophan 0.032mg 0.125mg 0%
Threonine 0.104mg 0.517mg 0%
Isoleucine 0.15mg 0.589mg 0%
Leucine 0.2mg 1.221mg 0%
Lysine 0.184mg 1.338mg 0%
Methionine 0.04mg 0.281mg 0%
Phenylalanine 0.154mg 0.556mg 0%
Valine 0.162mg 0.692mg 0%
Histidine 0.09mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +174.7%
Contains more WaterWater +22.5%
Contains more ProteinProtein +302.1%
Contains more FatsFats +3145%
Contains more OtherOther +70%

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +9975%
Contains more Poly. FatPolyunsaturated fat +127.8%

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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.