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

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What are the main differences between Brown rice and Yardlong bean (Asparagus bean)?

  • Brown rice is richer in Manganese, Vitamin B3, Selenium, Vitamin B6, Vitamin B5, Copper, Phosphorus, and Vitamin B1, while Yardlong bean (Asparagus bean) is higher in Vitamin C, and Folate.
  • Brown rice's daily need coverage for Manganese is 33% higher.
  • Yardlong bean (Asparagus bean) has 7 times less Vitamin B5 than Brown rice. Brown rice has 0.38mg of Vitamin B5, while Yardlong bean (Asparagus bean) has 0.055mg.

We used Rice, brown, long-grain, cooked and Yardlong bean, raw types in this comparison.

Infographic

Brown rice vs Yardlong bean (Asparagus bean) 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" 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 Phosphorus +74.6%
Contains more Zinc +91.9%
Contains more Copper +120.8%
Contains more Calcium +1566.7%
Contains more Magnesium +12.8%
Contains more Potassium +179.1%
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 22% 28% 45% 8% 1% 20% 36%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +19.1%
Contains more Phosphorus +74.6%
Contains more Zinc +91.9%
Contains more Copper +120.8%
Contains more Calcium +1566.7%
Contains more Magnesium +12.8%
Contains more Potassium +179.1%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +59.4%
Contains more Folate +588.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +59.4%
Contains more Folate +588.9%

Comparison summary table

Pay attention to 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 Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Yardlong bean (Asparagus bean) Opinion
Net carbs 23.98g 8.35g Brown rice
Protein 2.74g 2.8g Yardlong bean (Asparagus bean)
Fats 0.97g 0.4g Brown rice
Carbs 25.58g 8.35g Brown rice
Calories 123kcal 47kcal Brown rice
Starch 24.79g g Brown rice
Fructose 0g g Brown rice
Sugar 0.24g g Yardlong bean (Asparagus bean)
Fiber 1.6g g Brown rice
Calcium 3mg 50mg Yardlong bean (Asparagus bean)
Iron 0.56mg 0.47mg Brown rice
Magnesium 39mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 103mg 59mg Brown rice
Potassium 86mg 240mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 0.71mg 0.37mg Brown rice
Copper 0.106mg 0.048mg Brown rice
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.17mg mg Brown rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.178mg 0.107mg Brown rice
Vitamin B2 0.069mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 2.561mg 0.41mg Brown rice
Vitamin B5 0.38mg 0.055mg Brown rice
Vitamin B6 0.123mg 0.024mg Brown rice
Folate 9µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K 0.2µg µg Brown rice
Tryptophan 0.033mg 0.032mg Brown rice
Threonine 0.095mg 0.104mg Yardlong bean (Asparagus bean)
Isoleucine 0.109mg 0.15mg Yardlong bean (Asparagus bean)
Leucine 0.214mg 0.2mg Brown rice
Lysine 0.099mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.058mg 0.04mg Brown rice
Phenylalanine 0.133mg 0.154mg Yardlong bean (Asparagus bean)
Valine 0.151mg 0.162mg Yardlong bean (Asparagus bean)
Histidine 0.066mg 0.09mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.26g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.369g 0.036g Brown rice
Polyunsaturated fat 0.366g 0.169g Brown rice

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Brown rice
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
20
Brown rice
17
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 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

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (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 cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Brown rice
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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

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.