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  6. Brown rice vs. Yardlong beans

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

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What are the differences between brown rice and yardlong beans?

  • Brown rice is higher in manganese, vitamin B3, selenium, vitamin B1, vitamin B6, vitamin B5, and phosphorus, yet yardlong beans is higher in vitamin C, folate, and vitamin A.
  • Brown rice's daily need coverage for manganese is 34% more.
  • Brown rice has 7 times more vitamin B5 than yardlong beans. While brown rice has 0.38mg of vitamin B5, yardlong beans has only 0.051mg.
  • The glycemic index of brown rice is lower.

We used Rice, brown, long-grain, cooked and Yardlong bean, cooked, boiled, drained, without salt types in this article.

Infographic

Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
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 CopperCopper +125.5%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +80.7%
Contains more ManganeseManganese +384.6%
Contains more SeleniumSelenium +286.7%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +237.2%
Contains more IronIron +75%
~equal in Magnesium ~42mg
~equal in Sodium ~4mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B3Vitamin B3 +306.5%
Contains more Vitamin B5Vitamin B5 +645.1%
Contains more Vitamin B6Vitamin B6 +412.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brown rice Yardlong beans DV% diff.
Manganese 0.974mg 0.201mg 34%
Vitamin C 0mg 16.2mg 18%
Vitamin B3 2.561mg 0.63mg 12%
Starch 24.79g 10%
Folate 9µg 45µg 9%
Vitamin B1 0.178mg 0.085mg 8%
Vitamin B6 0.123mg 0.024mg 8%
Selenium 5.8µg 1.5µg 8%
Phosphorus 103mg 57mg 7%
Vitamin B5 0.38mg 0.051mg 7%
Copper 0.106mg 0.047mg 7%
Potassium 86mg 290mg 6%
Fiber 1.6g 6%
Carbs 25.58g 9.18g 5%
Iron 0.56mg 0.98mg 5%
Calories 123kcal 47kcal 4%
Calcium 3mg 44mg 4%
Zinc 0.71mg 0.36mg 3%
Vitamin A 0µg 23µg 3%
Vitamin B2 0.069mg 0.099mg 2%
Polyunsaturated fat 0.366g 0.042g 2%
Choline 9.2mg 2%
Saturated fat 0.26g 0.026g 1%
Monounsaturated fat 0.369g 0.009g 1%
Vitamin E 0.17mg 1%
Magnesium 39mg 42mg 1%
Fats 0.97g 0.1g 1%
Protein 2.74g 2.53g 0%
Net carbs 23.98g 9.18g N/A
Sugar 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.033mg 0.029mg 0%
Threonine 0.095mg 0.094mg 0%
Isoleucine 0.109mg 0.135mg 0%
Leucine 0.214mg 0.18mg 0%
Lysine 0.099mg 0.166mg 0%
Methionine 0.058mg 0.036mg 0%
Phenylalanine 0.133mg 0.139mg 0%
Valine 0.151mg 0.146mg 0%
Histidine 0.066mg 0.082mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 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 +870%
Contains more CarbsCarbs +178.6%
Contains more WaterWater +24.5%
Contains more OtherOther +63.6%
~equal in Protein ~2.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 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 +4000%
Contains more Poly. FatPolyunsaturated fat +771.4%
Contains less Sat. FatSaturated fat -90%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.