Brown rice vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison
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What are the differences between Brown rice and Yardlong bean (Asparagus bean)?
- Brown rice is higher in Manganese, Vitamin B3, Selenium, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, and Copper, yet Yardlong bean (Asparagus bean) is higher in Vitamin C, and Folate.
- Brown rice's daily need coverage for Manganese is 34% more.
- Brown rice has 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). While Brown rice has 0.38mg of Vitamin B5, Yardlong bean (Asparagus bean) has only 0.051mg.
We used Rice, brown, long-grain, cooked and Yardlong bean, cooked, boiled, drained, without salt types in this article.
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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
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Phosphorus
+80.7%
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Zinc
+97.2%
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Copper
+125.5%
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Manganese
+384.6%
Contains
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Selenium
+286.7%
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Calcium
+1366.7%
Contains
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Iron
+75%
Contains
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Potassium
+237.2%
Equal in Magnesium - 42
Equal in Sodium - 4
Contains
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Phosphorus
+80.7%
Contains
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Zinc
+97.2%
Contains
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Copper
+125.5%
Contains
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Manganese
+384.6%
Contains
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Selenium
+286.7%
Contains
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Calcium
+1366.7%
Contains
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Iron
+75%
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Potassium
+237.2%
Equal in Magnesium - 42
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B1
+109.4%
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Vitamin B3
+306.5%
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Vitamin B5
+645.1%
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Vitamin B6
+412.5%
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B2
+43.5%
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Folate
+400%
Contains
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Vitamin B1
+109.4%
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Vitamin B3
+306.5%
Contains
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Vitamin B5
+645.1%
Contains
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Vitamin B6
+412.5%
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Vitamin A
+∞%
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Vitamin C
+∞%
Contains
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Vitamin B2
+43.5%
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Folate
+400%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+870%
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Carbs
+178.6%
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Water
+24.5%
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Other
+63.6%
Equal in Protein - 2.53
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
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Fats
+870%
Contains
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Carbs
+178.6%
Contains
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Water
+24.5%
Contains
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Other
+63.6%
Equal in Protein - 2.53
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+4000%
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Polyunsaturated fat
+771.4%
Contains
less
Saturated Fat
-90%
Saturated Fat:
0.26 g
Monounsaturated Fat:
0.369 g
Polyunsaturated fat:
0.366 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.042 g
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Monounsaturated Fat
+4000%
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Polyunsaturated fat
+771.4%
Contains
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Saturated Fat
-90%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Glycemic Index | |||
Lower in Sodium | Equal | ||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 23.98g | 9.18g | |
Protein | 2.74g | 2.53g | |
Fats | 0.97g | 0.1g | |
Carbs | 25.58g | 9.18g | |
Calories | 123kcal | 47kcal | |
Starch | 24.79g | ||
Sugar | 0.24g | ||
Fiber | 1.6g | ||
Calcium | 3mg | 44mg | |
Iron | 0.56mg | 0.98mg | |
Magnesium | 39mg | 42mg | |
Phosphorus | 103mg | 57mg | |
Potassium | 86mg | 290mg | |
Sodium | 4mg | 4mg | |
Zinc | 0.71mg | 0.36mg | |
Copper | 0.106mg | 0.047mg | |
Manganese | 0.974mg | 0.201mg | |
Selenium | 5.8µg | 1.5µg | |
Vitamin A | 0IU | 450IU | |
Vitamin A RAE | 0µg | 23µg | |
Vitamin E | 0.17mg | ||
Vitamin C | 0mg | 16.2mg | |
Vitamin B1 | 0.178mg | 0.085mg | |
Vitamin B2 | 0.069mg | 0.099mg | |
Vitamin B3 | 2.561mg | 0.63mg | |
Vitamin B5 | 0.38mg | 0.051mg | |
Vitamin B6 | 0.123mg | 0.024mg | |
Folate | 9µg | 45µg | |
Vitamin K | 0.2µg | ||
Tryptophan | 0.033mg | 0.029mg | |
Threonine | 0.095mg | 0.094mg | |
Isoleucine | 0.109mg | 0.135mg | |
Leucine | 0.214mg | 0.18mg | |
Lysine | 0.099mg | 0.166mg | |
Methionine | 0.058mg | 0.036mg | |
Phenylalanine | 0.133mg | 0.139mg | |
Valine | 0.151mg | 0.146mg | |
Histidine | 0.066mg | 0.082mg | |
Saturated Fat | 0.26g | 0.026g | |
Monounsaturated Fat | 0.369g | 0.009g | |
Polyunsaturated fat | 0.366g | 0.042g | |
Omega-6 - Linoleic acid | 0.355g | ||
Omega-3 - ALA | 0.011g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
14%
15%
Minerals Daily Need Coverage Score
32%
19%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.234g)
Which food is cheaper?
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Brown rice is lower in glycemic index (difference - 20)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.