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

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

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Important differences between yardlong bean (Asparagus bean) raw and spread

  • Yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, folate, and magnesium; however, spread has more vitamin B12, selenium, and copper.
  • Spread's daily need coverage for vitamin B12 is 47% more.
  • Yardlong bean (Asparagus bean) raw is lower in saturated fat.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than spread.

The food varieties used in the comparison are Yardlong bean, raw and Sandwich spread, pork, beef.

Infographic

Yardlong bean (Asparagus bean) raw vs Spread 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%
Spread
Spread
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +316.7%
Contains more PotassiumPotassium +118.2%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +688.5%
Contains more IronIron +68.1%
Contains more CopperCopper +170.8%
Contains more ZincZinc +175.7%
Contains more SeleniumSelenium +546.7%
~equal in Phosphorus ~59mg

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%
Spread
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +65.4%
Contains more FolateFolate +3000%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.7%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B3Vitamin B3 +322%
Contains more Vitamin B5Vitamin B5 +681.8%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Spread DV% diff.
Vitamin B12 0µg 1.12µg 47%
Sodium 4mg 1013mg 44%
Saturated fat 0.105g 5.977g 27%
Fats 0.4g 17.34g 26%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.036g 7.584g 19%
Polyunsaturated fat 0.169g 2.565g 16%
Selenium 1.5µg 9.7µg 15%
Folate 62µg 2µg 15%
Cholesterol 0mg 38mg 13%
Vitamin E 1.74mg 12%
Choline 62.3mg 11%
Protein 2.8g 7.66g 10%
Calories 47kcal 235kcal 9%
Magnesium 44mg 8mg 9%
Copper 0.048mg 0.13mg 9%
Manganese 0.205mg 0.026mg 8%
Vitamin B3 0.41mg 1.73mg 8%
Vitamin B5 0.055mg 0.43mg 8%
Vitamin B6 0.024mg 0.12mg 7%
Zinc 0.37mg 1.02mg 6%
Vitamin B1 0.107mg 0.172mg 5%
Iron 0.47mg 0.79mg 4%
Potassium 240mg 110mg 4%
Calcium 50mg 12mg 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Vitamin A 43µg 26µg 2%
Vitamin B2 0.11mg 0.134mg 2%
Carbs 8.35g 11.94g 1%
Vitamin K 1.6µg 1%
Fiber 0.2g 1%
Net carbs 8.35g 11.74g N/A
Phosphorus 59mg 59mg 0%
Tryptophan 0.032mg 0.082mg 0%
Threonine 0.104mg 0.334mg 0%
Isoleucine 0.15mg 0.334mg 0%
Leucine 0.2mg 0.6mg 0%
Lysine 0.184mg 0.663mg 0%
Methionine 0.04mg 0.196mg 0%
Phenylalanine 0.154mg 0.301mg 0%
Valine 0.162mg 0.356mg 0%
Histidine 0.09mg 0.279mg 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
Spread
Spread
4
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Contains more WaterWater +45.7%
Contains more ProteinProtein +173.6%
Contains more FatsFats +4235%
Contains more CarbsCarbs +43%
Contains more OtherOther +363.3%

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
Spread
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +20966.7%
Contains more Poly. FatPolyunsaturated fat +1417.8%

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.