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Arborio rice vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Important differences between Arborio rice and Yardlong bean (Asparagus bean)

  • Arborio rice has more Iron, Selenium, Vitamin B5, Vitamin B3, and Manganese, however Yardlong bean (Asparagus bean) has more Vitamin C, Magnesium, Vitamin B2, and Potassium.
  • Yardlong bean (Asparagus bean)'s daily need coverage for Vitamin C is 21% more.
  • Arborio rice has 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). Arborio rice has 0.397mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.055mg.

The food varieties used in the comparison are Rice, white, short-grain, enriched, cooked and Yardlong bean, raw.

Infographic

Arborio rice vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +210.6%
Contains less Sodium -100%
Contains more Copper +50%
Contains more Calcium +4900%
Contains more Magnesium +450%
Contains more Phosphorus +78.8%
Contains more Potassium +823.1%
Equal in Zinc - 0.37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +210.6%
Contains less Sodium -100%
Contains more Copper +50%
Contains more Calcium +4900%
Contains more Magnesium +450%
Contains more Phosphorus +78.8%
Contains more Potassium +823.1%
Equal in Zinc - 0.37

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +264.1%
Contains more Vitamin B5 +621.8%
Contains more Vitamin B6 +145.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +587.5%
Equal in Folate - 62
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +264.1%
Contains more Vitamin B5 +621.8%
Contains more Vitamin B6 +145.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +587.5%
Equal in Folate - 62

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arborio rice Yardlong bean (Asparagus bean)
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Arborio rice Yardlong bean (Asparagus bean) Opinion
Net carbs 28.73g 8.35g Arborio rice
Protein 2.36g 2.8g Yardlong bean (Asparagus bean)
Fats 0.19g 0.4g Yardlong bean (Asparagus bean)
Carbs 28.73g 8.35g Arborio rice
Calories 130kcal 47kcal Arborio rice
Starch g g
Fructose g g
Sugar g g
Fiber g g
Calcium 1mg 50mg Yardlong bean (Asparagus bean)
Iron 1.46mg 0.47mg Arborio rice
Magnesium 8mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 33mg 59mg Yardlong bean (Asparagus bean)
Potassium 26mg 240mg Yardlong bean (Asparagus bean)
Sodium 0mg 4mg Arborio rice
Zinc 0.4mg 0.37mg Arborio rice
Copper 0.072mg 0.048mg Arborio rice
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E mg mg
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.164mg 0.107mg Arborio rice
Vitamin B2 0.016mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 1.493mg 0.41mg Arborio rice
Vitamin B5 0.397mg 0.055mg Arborio rice
Vitamin B6 0.059mg 0.024mg Arborio rice
Folate 59µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.027mg 0.032mg Yardlong bean (Asparagus bean)
Threonine 0.084mg 0.104mg Yardlong bean (Asparagus bean)
Isoleucine 0.102mg 0.15mg Yardlong bean (Asparagus bean)
Leucine 0.195mg 0.2mg Yardlong bean (Asparagus bean)
Lysine 0.085mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.056mg 0.04mg Arborio rice
Phenylalanine 0.126mg 0.154mg Yardlong bean (Asparagus bean)
Valine 0.144mg 0.162mg Yardlong bean (Asparagus bean)
Histidine 0.056mg 0.09mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat g 0g Arborio rice
Saturated Fat 0.051g 0.105g Arborio rice
Monounsaturated Fat 0.058g 0.036g Arborio rice
Polyunsaturated fat 0.05g 0.169g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arborio rice Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Arborio rice
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
14
Arborio rice
17
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
14%
Arborio rice
17%
Yardlong bean (Asparagus bean)
Carbohydrates
29%
Arborio rice
8%
Yardlong bean (Asparagus bean)
Fats
1%
Arborio rice
2%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 17)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/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.