Arborio rice vs. Yardlong beans — In-Depth Nutrition Comparison

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Summary of differences between arborio rice and yardlong beans

Arborio rice has more selenium, vitamin B5, manganese, vitamin B1, and iron, while yardlong beans has more vitamin C, vitamin A, magnesium, potassium, and vitamin B2.
Yardlong beans covers your daily need for vitamin C, 18% more than arborio rice.
Arborio rice contains 8 times more vitamin B5 than yardlong beans. While arborio rice contains 0.397mg of vitamin B5, yardlong beans contains only 0.051mg.
Arborio rice has a lower glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of yardlong beans is 86.

These are the specific foods used in this comparison Rice, white, short-grain, enriched, cooked and Yardlong bean, cooked, boiled, drained, without salt.

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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.

Arborio rice

Yardlong beans

Contains more IronIron	+49%
Contains more CopperCopper	+53.2%
Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+77.6%
Contains more SeleniumSelenium	+400%

Contains more MagnesiumMagnesium	+425%
Contains more CalciumCalcium	+4300%
Contains more PotassiumPotassium	+1015.4%
Contains more PhosphorusPhosphorus	+72.7%

~equal in Zinc ~0.36mg

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.

Arborio rice

Yardlong beans

Contains more Vitamin B1Vitamin B1	+92.9%
Contains more Vitamin B3Vitamin B3	+137%
Contains more Vitamin B5Vitamin B5	+678.4%
Contains more Vitamin B6Vitamin B6	+145.8%
Contains more FolateFolate	+31.1%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+518.8%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin C	0mg	16.2mg	18%
Selenium	7.5µg	1.5µg	11%
Magnesium	8mg	42mg	8%
Potassium	26mg	290mg	8%
Vitamin B1	0.164mg	0.085mg	7%
Manganese	0.357mg	0.201mg	7%
Vitamin B5	0.397mg	0.051mg	7%
Carbs	28.73g	9.18g	7%
Iron	1.46mg	0.98mg	6%
Vitamin B2	0.016mg	0.099mg	6%
Vitamin B3	1.493mg	0.63mg	5%
Folate	59µg	45µg	4%
Calories	130kcal	47kcal	4%
Calcium	1mg	44mg	4%
Vitamin A	0µg	23µg	3%
Phosphorus	33mg	57mg	3%
Copper	0.072mg	0.047mg	3%
Vitamin B6	0.059mg	0.024mg	3%
Protein	2.36g	2.53g	0%
Fats	0.19g	0.1g	0%
Net carbs	28.73g	9.18g	N/A
Zinc	0.4mg	0.36mg	0%
Sodium	0mg	4mg	0%
Saturated fat	0.051g	0.026g	0%
Monounsaturated fat	0.058g	0.009g	0%
Polyunsaturated fat	0.05g	0.042g	0%
Tryptophan	0.027mg	0.029mg	0%
Threonine	0.084mg	0.094mg	0%
Isoleucine	0.102mg	0.135mg	0%
Leucine	0.195mg	0.18mg	0%
Lysine	0.085mg	0.166mg	0%
Methionine	0.056mg	0.036mg	0%
Phenylalanine	0.126mg	0.139mg	0%
Valine	0.144mg	0.146mg	0%
Histidine	0.056mg	0.082mg	0%