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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.

Infographic

Pilaf vs Yardlong bean (Asparagus bean) raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pilaf
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
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 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.
Pilaf
9
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
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 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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pilaf
4
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 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 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
Pilaf
2
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 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 more Mono. FatMonounsaturated fat +936.1%
Contains more Poly. FatPolyunsaturated fat +123.1%
Contains less Sat. FatSaturated fat -65.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pilaf Yardlong bean (Asparagus bean) raw
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pilaf Yardlong bean (Asparagus bean) raw 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pilaf Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
Pilaf
15%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
77%
Pilaf
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Cholesterol?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 1299mg)
Which food is lower in Saturated fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated fat (difference - 0.202g)
Which food is lower in glycemic index?
Pilaf
Pilaf is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Pilaf
Pilaf is relatively richer in minerals
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.