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Brown rice vs Yardlong bean (Asparagus bean) - In-Depth Nutrition Comparison

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Brown rice vs Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +19.1%
Contains more Copper +120.8%
Contains more Zinc +91.9%
Contains more Phosphorus +74.6%
Contains more Calcium +1566.7%
Contains more Potassium +179.1%
Contains more Magnesium +12.8%
Equal in Sodium - 4
Contains more Iron +19.1%
Contains more Copper +120.8%
Contains more Zinc +91.9%
Contains more Phosphorus +74.6%
Contains more Calcium +1566.7%
Contains more Potassium +179.1%
Contains more Magnesium +12.8%
Equal in Sodium - 4

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +66.4%
Contains more Vitamin B3 +524.6%
Contains more Vitamin B5 +590.9%
Contains more Vitamin B6 +412.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +59.4%
Contains more Folate, total +588.9%
Contains more Vitamin B1 +66.4%
Contains more Vitamin B3 +524.6%
Contains more Vitamin B5 +590.9%
Contains more Vitamin B6 +412.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +59.4%
Contains more Folate, total +588.9%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Brown rice
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
14
Brown rice
14
Yardlong bean (Asparagus bean)

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
16%
Brown rice
17%
Yardlong bean (Asparagus bean)
Carbohydrates
26%
Brown rice
8%
Yardlong bean (Asparagus bean)
Fats
4%
Brown rice
2%
Yardlong bean (Asparagus bean)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Brown rice Yardlong bean (Asparagus bean)
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Brown rice Yardlong bean (Asparagus bean)
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (difference - 0.24g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.155g)
Which food is lower in glycemic index?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in glycemic index (difference - 9)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Brown rice Yardlong bean (Asparagus bean) Opinion
Calories 123 47 Brown rice
Protein 2.74 2.8 Yardlong bean (Asparagus bean)
Fats 0.97 0.4 Brown rice
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 25.58 8.35 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 0.47 Brown rice
Calcium 3 50 Yardlong bean (Asparagus bean)
Potassium 86 240 Yardlong bean (Asparagus bean)
Magnesium 39 44 Yardlong bean (Asparagus bean)
Sugars 0.24 Brown rice
Fiber 1.6 Brown rice
Copper 0.106 0.048 Brown rice
Zinc 0.71 0.37 Brown rice
Starch 24.79 Brown rice
Phosphorus 103 59 Brown rice
Sodium 4 4
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.178 0.107 Brown rice
Vitamin B2 0.069 0.11 Yardlong bean (Asparagus bean)
Vitamin B3 2.561 0.41 Brown rice
Vitamin B5 0.38 0.055 Brown rice
Vitamin B6 0.123 0.024 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate, total 9 62 Yardlong bean (Asparagus bean)
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.26 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.369 0.036 Brown rice
Polyunsaturated fat 0.366 0.169 Brown rice
Tryptophan 0.033 0.032 Brown rice
Threonine 0.095 0.104 Yardlong bean (Asparagus bean)
Isoleucine 0.109 0.15 Yardlong bean (Asparagus bean)
Leucine 0.214 0.2 Brown rice
Lysine 0.099 0.184 Yardlong bean (Asparagus bean)
Methionine 0.058 0.04 Brown rice
Phenylalanine 0.133 0.154 Yardlong bean (Asparagus bean)
Valine 0.151 0.162 Yardlong bean (Asparagus bean)
Histidine 0.066 0.09 Yardlong bean (Asparagus bean)
Fructose 0 Brown rice

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.