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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
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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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
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 +588.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
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 +588.9%

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 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 Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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 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 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 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.

All nutrients comparison - raw data values

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)
Sugar 0.24 Yardlong bean (Asparagus bean)
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 9 62 Yardlong bean (Asparagus bean)
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 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.