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  6. Yardlong bean (Asparagus bean) raw vs. Swiss cheese

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

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How are yardlong bean (Asparagus bean) raw and Swiss cheese different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C and folate; however, Swiss cheese is richer in vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin B2.
  • Daily need coverage for vitamin B12 for Swiss cheese is 128% higher.
  • Yardlong bean (Asparagus bean) raw has less saturated fat.
  • Swiss cheese has a lower glycemic index (27) than yardlong bean (Asparagus bean) raw (86).

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

Infographic

Yardlong bean (Asparagus bean) raw vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +233.3%
Contains more IronIron +261.5%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +688.5%
Contains more CalciumCalcium +1680%
Contains more ZincZinc +1081.1%
Contains more PhosphorusPhosphorus +872.9%
Contains more SeleniumSelenium +1900%
~equal in Copper ~0.047mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +872.7%
Contains more Vitamin B3Vitamin B3 +540.6%
Contains more FolateFolate +520%
Contains more Vitamin AVitamin A +569.8%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin B5Vitamin B5 +541.8%
Contains more Vitamin B6Vitamin B6 +195.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Swiss cheese DV% diff.
Vitamin B12 0µg 3.06µg 128%
Calcium 50mg 890mg 84%
Saturated fat 0.105g 18.227g 82%
Phosphorus 59mg 574mg 74%
Selenium 1.5µg 30µg 52%
Protein 2.8g 26.96g 48%
Fats 0.4g 30.99g 47%
Zinc 0.37mg 4.37mg 36%
Cholesterol 0mg 93mg 31%
Vitamin A 43µg 288µg 27%
Vitamin C 18.8mg 0mg 21%
Monounsaturated fat 0.036g 8.046g 20%
Calories 47kcal 393kcal 17%
Vitamin B2 0.11mg 0.302mg 15%
Folate 62µg 10µg 13%
Polyunsaturated fat 0.169g 1.341g 8%
Manganese 0.205mg 0.026mg 8%
Vitamin B1 0.107mg 0.011mg 8%
Sodium 4mg 187mg 8%
Vitamin B5 0.055mg 0.353mg 6%
Potassium 240mg 72mg 5%
Iron 0.47mg 0.13mg 4%
Vitamin E 0.6mg 4%
Vitamin B6 0.024mg 0.071mg 4%
Magnesium 44mg 33mg 3%
Choline 15.5mg 3%
Carbs 8.35g 1.44g 2%
Vitamin B3 0.41mg 0.064mg 2%
Vitamin K 1.4µg 1%
Net carbs 8.35g 1.44g N/A
Copper 0.048mg 0.047mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.032mg 0.401mg 0%
Threonine 0.104mg 1.038mg 0%
Isoleucine 0.15mg 1.537mg 0%
Leucine 0.2mg 2.959mg 0%
Lysine 0.184mg 2.585mg 0%
Methionine 0.04mg 0.784mg 0%
Phenylalanine 0.154mg 1.662mg 0%
Valine 0.162mg 2.139mg 0%
Histidine 0.09mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +479.9%
Contains more WaterWater +133.5%
Contains more ProteinProtein +862.9%
Contains more FatsFats +7647.5%
Contains more OtherOther +396.7%

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% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.4%
Contains more Mono. FatMonounsaturated fat +22250%
Contains more Poly. FatPolyunsaturated fat +693.5%

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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.