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  6. Arborio rice vs. Yardlong bean (Asparagus bean) raw

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

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Important differences between arborio rice and yardlong bean (Asparagus bean) raw

  • Arborio rice has more iron, selenium, vitamin B5, vitamin B3, and manganese; however, yardlong bean (Asparagus bean) raw has more vitamin C, vitamin A, magnesium, vitamin B2, and potassium.
  • Yardlong bean (Asparagus bean) raw's daily need coverage for vitamin C is 21% more.
  • Arborio rice has 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Arborio rice has 0.397mg of vitamin B5, while yardlong bean (Asparagus bean) raw has 0.055mg.
  • Yardlong bean (Asparagus bean) raw has a higher glycemic index than arborio rice.

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) raw 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 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
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%
Contains more IronIron +210.6%
Contains more CopperCopper +50%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +74.1%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +450%
Contains more CalciumCalcium +4900%
Contains more PotassiumPotassium +823.1%
Contains more PhosphorusPhosphorus +78.8%
~equal in Zinc ~0.37mg

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 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin B1Vitamin B1 +53.3%
Contains more Vitamin B3Vitamin B3 +264.1%
Contains more Vitamin B5Vitamin B5 +621.8%
Contains more Vitamin B6Vitamin B6 +145.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +587.5%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~62µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Arborio rice Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Iron 1.46mg 0.47mg 12%
Selenium 7.5µg 1.5µg 11%
Magnesium 8mg 44mg 9%
Vitamin B5 0.397mg 0.055mg 7%
Vitamin B3 1.493mg 0.41mg 7%
Carbs 28.73g 8.35g 7%
Vitamin B2 0.016mg 0.11mg 7%
Manganese 0.357mg 0.205mg 7%
Potassium 26mg 240mg 6%
Vitamin B1 0.164mg 0.107mg 5%
Vitamin A 0µg 43µg 5%
Calcium 1mg 50mg 5%
Calories 130kcal 47kcal 4%
Phosphorus 33mg 59mg 4%
Copper 0.072mg 0.048mg 3%
Vitamin B6 0.059mg 0.024mg 3%
Polyunsaturated fat 0.05g 0.169g 1%
Protein 2.36g 2.8g 1%
Folate 59µg 62µg 1%
Fats 0.19g 0.4g 0%
Net carbs 28.73g 8.35g N/A
Zinc 0.4mg 0.37mg 0%
Sodium 0mg 4mg 0%
Saturated fat 0.051g 0.105g 0%
Monounsaturated fat 0.058g 0.036g 0%
Tryptophan 0.027mg 0.032mg 0%
Threonine 0.084mg 0.104mg 0%
Isoleucine 0.102mg 0.15mg 0%
Leucine 0.195mg 0.2mg 0%
Lysine 0.085mg 0.184mg 0%
Methionine 0.056mg 0.04mg 0%
Phenylalanine 0.126mg 0.154mg 0%
Valine 0.144mg 0.162mg 0%
Histidine 0.056mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more CarbsCarbs +244.1%
Contains more ProteinProtein +18.6%
Contains more FatsFats +110.5%
Contains more WaterWater +28.2%
Contains more OtherOther +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -51.4%
Contains more Mono. FatMonounsaturated fat +61.1%
Contains more Poly. FatPolyunsaturated fat +238%

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