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  6. Brown rice vs. Yardlong bean (Asparagus bean) raw

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

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

  • Brown rice is richer in Manganese, Vitamin B3, Selenium, Vitamin B6, Vitamin B5, Copper, Phosphorus, and Vitamin B1, while Yardlong bean (Asparagus bean) raw is higher in Vitamin C, and Folate.
  • Brown rice's daily need coverage for Manganese is 33% higher.
  • Yardlong bean (Asparagus bean) raw has 7 times less Vitamin B5 than Brown rice. Brown rice has 0.38mg of Vitamin B5, while Yardlong bean (Asparagus bean) raw 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) raw 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +19.1%
Contains more CopperCopper +120.8%
Contains more ZincZinc +91.9%
Contains more PhosphorusPhosphorus +74.6%
Contains more ManganeseManganese +375.1%
Contains more SeleniumSelenium +286.7%
Contains more MagnesiumMagnesium +12.8%
Contains more CalciumCalcium +1566.7%
Contains more PotassiumPotassium +179.1%
~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 63% 52% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.4%
Contains more Vitamin B3Vitamin B3 +524.6%
Contains more Vitamin B5Vitamin B5 +590.9%
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 +59.4%
Contains more FolateFolate +588.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Contains more FatsFats +142.5%
Contains more CarbsCarbs +206.3%
Contains more WaterWater +25%
Contains more OtherOther +36.4%
~equal in Protein ~2.8g

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 0.105 g
Monounsaturated Fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains more Mono. FatMonounsaturated Fat +925%
Contains more Poly. FatPolyunsaturated fat +116.6%
Contains less Sat. FatSaturated Fat -59.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Yardlong bean (Asparagus bean) raw
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Yardlong bean (Asparagus bean) raw Opinion
Calories 123kcal 47kcal Brown rice
Protein 2.74g 2.8g Yardlong bean (Asparagus bean) raw
Fats 0.97g 0.4g Brown rice
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean) raw
Net carbs 23.98g 8.35g Brown rice
Carbs 25.58g 8.35g Brown rice
Magnesium 39mg 44mg Yardlong bean (Asparagus bean) raw
Calcium 3mg 50mg Yardlong bean (Asparagus bean) raw
Potassium 86mg 240mg Yardlong bean (Asparagus bean) raw
Iron 0.56mg 0.47mg Brown rice
Sugar 0.24g Yardlong bean (Asparagus bean) raw
Fiber 1.6g Brown rice
Copper 0.106mg 0.048mg Brown rice
Zinc 0.71mg 0.37mg Brown rice
Starch 24.79g Brown rice
Phosphorus 103mg 59mg Brown rice
Sodium 4mg 4mg
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean) raw
Vitamin A RAE 0µg 43µg Yardlong bean (Asparagus bean) raw
Vitamin E 0.17mg Brown rice
Manganese 0.974mg 0.205mg Brown rice
Selenium 5.8µg 1.5µg Brown rice
Vitamin B1 0.178mg 0.107mg Brown rice
Vitamin B2 0.069mg 0.11mg Yardlong bean (Asparagus bean) raw
Vitamin B3 2.561mg 0.41mg Brown rice
Vitamin B5 0.38mg 0.055mg Brown rice
Vitamin B6 0.123mg 0.024mg Brown rice
Vitamin K 0.2µg Brown rice
Folate 9µg 62µg Yardlong bean (Asparagus bean) raw
Choline 9.2mg Brown rice
Saturated Fat 0.26g 0.105g Yardlong bean (Asparagus bean) raw
Monounsaturated Fat 0.369g 0.036g Brown rice
Polyunsaturated fat 0.366g 0.169g Brown rice
Tryptophan 0.033mg 0.032mg Brown rice
Threonine 0.095mg 0.104mg Yardlong bean (Asparagus bean) raw
Isoleucine 0.109mg 0.15mg Yardlong bean (Asparagus bean) raw
Leucine 0.214mg 0.2mg Brown rice
Lysine 0.099mg 0.184mg Yardlong bean (Asparagus bean) raw
Methionine 0.058mg 0.04mg Brown rice
Phenylalanine 0.133mg 0.154mg Yardlong bean (Asparagus bean) raw
Valine 0.151mg 0.162mg Yardlong bean (Asparagus bean) raw
Histidine 0.066mg 0.09mg Yardlong bean (Asparagus bean) raw
Omega-3 - ALA 0.011g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Yardlong bean (Asparagus bean) raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
13%
Brown rice
18%
Yardlong bean (Asparagus bean) raw
Minerals Daily Need Coverage Score
32%
Brown rice
17%
Yardlong bean (Asparagus bean) raw

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Saturated Fat (difference - 0.155g)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $2)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 20)
Which food is richer in minerals?
Brown rice
Brown rice is relatively richer in minerals
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 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

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 bean (Asparagus bean) raw - 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.