Pilaf vs. Yardlong bean (Asparagus bean) raw — In-Depth Nutrition Comparison
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Differences between pilaf and yardlong bean (Asparagus bean) raw
- Pilaf has more selenium, vitamin B1, folate, vitamin B3, manganese, vitamin B6, and iron, while yardlong bean (Asparagus bean) raw has more vitamin A and vitamin C.
- Pilaf's daily need coverage for sodium is 56% higher.
- Yardlong bean (Asparagus bean) raw contains 22 times less selenium than pilaf. Pilaf contains 32.4µg of selenium, while yardlong bean (Asparagus bean) raw contains 1.5µg.
- The amount of sodium in yardlong bean (Asparagus bean) raw is lower.
- Pilaf has a lower glycemic index. The glycemic index of pilaf is 60, while the glycemic index of yardlong bean (Asparagus bean) raw is 86.
The food types used in this comparison are Rice and vermicelli mix, rice pilaf flavor, unprepared and Yardlong bean, raw.
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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.
| Contains more CalciumCalcium | +66% |
| Contains more IronIron | +419.1% |
| Contains more CopperCopper | +245.8% |
| Contains more ZincZinc | +173% |
| Contains more PhosphorusPhosphorus | +161% |
| Contains more ManganeseManganese | +330.2% |
| Contains more SeleniumSelenium | +2060% |
| Contains more MagnesiumMagnesium | +37.5% |
| Contains more PotassiumPotassium | +27.7% |
| Contains less SodiumSodium | -99.7% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +463.6% |
| Contains more Vitamin B3Vitamin B3 | +1394.4% |
| Contains more Vitamin B5Vitamin B5 | +1200% |
| Contains more Vitamin B6Vitamin B6 | +1566.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +241.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +358.5% |
| Contains more Vitamin AVitamin A | +975% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 1303mg | 4mg | 56% |
| Selenium | 32.4µg | 1.5µg | 56% |
| Vitamin B1 | 0.603mg | 0.107mg | 41% |
| Folate | 212µg | 62µg | 38% |
| Vitamin B3 | 6.127mg | 0.41mg | 36% |
| Vitamin B6 | 0.4mg | 0.024mg | 29% |
| Manganese | 0.882mg | 0.205mg | 29% |
| Starch | 71.23g | 29% | |
| Iron | 2.44mg | 0.47mg | 25% |
| Carbs | 76.31g | 8.35g | 23% |
| Calories | 359kcal | 47kcal | 16% |
| Vitamin C | 4.1mg | 18.8mg | 16% |
| Protein | 10.42g | 2.8g | 15% |
| Phosphorus | 154mg | 59mg | 14% |
| Vitamin B5 | 0.715mg | 0.055mg | 13% |
| Copper | 0.166mg | 0.048mg | 13% |
| Zinc | 1.01mg | 0.37mg | 6% |
| Fiber | 1.2g | 5% | |
| Vitamin A | 4µg | 43µg | 4% |
| Choline | 17.5mg | 3% | |
| Calcium | 83mg | 50mg | 3% |
| Magnesium | 32mg | 44mg | 3% |
| Vitamin B2 | 0.087mg | 0.11mg | 2% |
| Potassium | 188mg | 240mg | 2% |
| Saturated fat | 0.307g | 0.105g | 1% |
| Polyunsaturated fat | 0.377g | 0.169g | 1% |
| Monounsaturated fat | 0.373g | 0.036g | 1% |
| Fats | 1.37g | 0.4g | 1% |
| Vitamin B12 | 0.02µg | 0µg | 1% |
| Net carbs | 75.11g | 8.35g | N/A |
| Cholesterol | 1mg | 0mg | 0% |
| Sugar | 1.53g | N/A | |
| Vitamin E | 0.04mg | 0% | |
| Vitamin K | 0.5µg | 0% | |
| Tryptophan | 0.086mg | 0.032mg | 0% |
| Threonine | 0.221mg | 0.104mg | 0% |
| Isoleucine | 0.279mg | 0.15mg | 0% |
| Leucine | 0.523mg | 0.2mg | 0% |
| Lysine | 0.189mg | 0.184mg | 0% |
| Methionine | 0.145mg | 0.04mg | 0% |
| Phenylalanine | 0.32mg | 0.154mg | 0% |
| Valine | 0.374mg | 0.162mg | 0% |
| Histidine | 0.15mg | 0.09mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.42 g
Fats:
1.37 g
Carbs:
76.31 g
Water:
8.04 g
Other:
3.86 g
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
| Contains more ProteinProtein | +272.1% |
| Contains more FatsFats | +242.5% |
| Contains more CarbsCarbs | +813.9% |
| Contains more OtherOther | +543.3% |
| Contains more WaterWater | +992.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.307 g
Monounsaturated fat:
Mono. Fat
0.373 g
Polyunsaturated fat:
Poly. Fat
0.377 g
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
| Contains more Mono. FatMonounsaturated fat | +936.1% |
| Contains more Poly. FatPolyunsaturated fat | +123.1% |
| Contains less Sat. FatSaturated fat | -65.8% |