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  6. Glutinous rice vs. Yardlong beans

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

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A recap on the differences between glutinous rice and yardlong beans

  • Glutinous rice has more selenium; however, yardlong beans is higher in vitamin C, folate, iron, vitamin A, magnesium, potassium, phosphorus, vitamin B2, and vitamin B1.
  • Yardlong beans covers your daily vitamin C needs 18% more than glutinous rice.
  • Yardlong beans contains 4 times less selenium than glutinous rice. Glutinous rice contains 5.6µg of selenium, while yardlong beans contains 1.5µg.
  • The glycemic index of glutinous rice is higher.

Food varieties used in this article are Rice, white, glutinous, unenriched, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Glutinous rice vs Yardlong beans 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 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more ZincZinc +13.9%
Contains more ManganeseManganese +30.3%
Contains more SeleniumSelenium +273.3%
Contains more MagnesiumMagnesium +740%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +2800%
Contains more IronIron +600%
Contains more PhosphorusPhosphorus +612.5%
Contains less SodiumSodium -20%
~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 0% 0% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +321.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B2Vitamin B2 +661.5%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more FolateFolate +4400%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.024mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Glutinous rice Yardlong beans DV% diff.
Vitamin C 0mg 16.2mg 18%
Folate 1µg 45µg 11%
Iron 0.14mg 0.98mg 11%
Magnesium 5mg 42mg 9%
Potassium 10mg 290mg 8%
Selenium 5.6µg 1.5µg 7%
Vitamin B2 0.013mg 0.099mg 7%
Phosphorus 8mg 57mg 7%
Vitamin B1 0.02mg 0.085mg 5%
Carbs 21.09g 9.18g 4%
Calcium 2mg 44mg 4%
Fiber 1g 4%
Vitamin A 0µg 23µg 3%
Vitamin B5 0.215mg 0.051mg 3%
Manganese 0.262mg 0.201mg 3%
Calories 97kcal 47kcal 3%
Vitamin B3 0.29mg 0.63mg 2%
Protein 2.02g 2.53g 1%
Fats 0.19g 0.1g 0%
Net carbs 20.09g 9.18g N/A
Sugar 0.05g N/A
Copper 0.049mg 0.047mg 0%
Zinc 0.41mg 0.36mg 0%
Sodium 5mg 4mg 0%
Vitamin E 0.04mg 0%
Vitamin B6 0.026mg 0.024mg 0%
Saturated fat 0.039g 0.026g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.07g 0.009g 0%
Polyunsaturated fat 0.069g 0.042g 0%
Tryptophan 0.023mg 0.029mg 0%
Threonine 0.072mg 0.094mg 0%
Isoleucine 0.087mg 0.135mg 0%
Leucine 0.167mg 0.18mg 0%
Lysine 0.073mg 0.166mg 0%
Methionine 0.047mg 0.036mg 0%
Phenylalanine 0.108mg 0.139mg 0%
Valine 0.123mg 0.146mg 0%
Histidine 0.047mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more FatsFats +90%
Contains more CarbsCarbs +129.7%
Contains more ProteinProtein +25.2%
Contains more WaterWater +14.1%
Contains more OtherOther +928.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +677.8%
Contains more Poly. FatPolyunsaturated fat +64.3%
Contains less Sat. FatSaturated fat -33.3%

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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. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/nutrients
  2. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.