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  6. Rice vs. Yardlong bean (Asparagus bean)

Rice vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison

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A recap on differences between Rice and Yardlong bean (Asparagus bean)

  • Rice has more Manganese, Selenium, Vitamin B5, Vitamin B1, Vitamin B6, and Vitamin B3, however, Yardlong bean (Asparagus bean) is higher in Vitamin C, Potassium, Magnesium, and Vitamin B2.
  • Yardlong bean (Asparagus bean) covers your daily Vitamin C needs 18% more than Rice.
  • Yardlong bean (Asparagus bean) contains 8 times less Vitamin B5 than Rice. Rice contains 0.39mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
6
:
4
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Iron +22.4%
Contains less Sodium -75%
Contains more Zinc +36.1%
Contains more Copper +46.8%
Contains more Manganese +134.8%
Contains more Selenium +400%
Contains more Calcium +340%
Contains more Magnesium +250%
Contains more Phosphorus +32.6%
Contains more Potassium +728.6%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Iron +22.4%
Contains less Sodium -75%
Contains more Zinc +36.1%
Contains more Copper +46.8%
Contains more Manganese +134.8%
Contains more Selenium +400%
Contains more Calcium +340%
Contains more Magnesium +250%
Contains more Phosphorus +32.6%
Contains more Potassium +728.6%

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.
Rice
Rice
7
:
3
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B1 +91.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +664.7%
Contains more Vitamin B6 +287.5%
Contains more Folate +28.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +661.5%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B1 +91.8%
Contains more Vitamin B3 +134.3%
Contains more Vitamin B5 +664.7%
Contains more Vitamin B6 +287.5%
Contains more Folate +28.9%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +661.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Fats +180%
Contains more Carbs +206.9%
Contains more Water +27.8%
Contains more Other +71.4%
Equal in Protein - 2.53
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Yardlong bean (Asparagus bean)
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 Fats +180%
Contains more Carbs +206.9%
Contains more Water +27.8%
Contains more Other +71.4%
Equal in Protein - 2.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +877.8%
Contains more Polyunsaturated fat +81%
Contains less Saturated Fat -66.2%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +877.8%
Contains more Polyunsaturated fat +81%
Contains less Saturated Fat -66.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Yardlong bean (Asparagus bean) Opinion
Net carbs 27.77g 9.18g Rice
Protein 2.69g 2.53g Rice
Fats 0.28g 0.1g Rice
Carbs 28.17g 9.18g Rice
Calories 130kcal 47kcal Rice
Sugar 0.05g Yardlong bean (Asparagus bean)
Fiber 0.4g Rice
Calcium 10mg 44mg Yardlong bean (Asparagus bean)
Iron 1.2mg 0.98mg Rice
Magnesium 12mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 43mg 57mg Yardlong bean (Asparagus bean)
Potassium 35mg 290mg Yardlong bean (Asparagus bean)
Sodium 1mg 4mg Rice
Zinc 0.49mg 0.36mg Rice
Copper 0.069mg 0.047mg Rice
Manganese 0.472mg 0.201mg Rice
Selenium 7.5µg 1.5µg Rice
Vitamin A 0IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.04mg Rice
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.163mg 0.085mg Rice
Vitamin B2 0.013mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1.476mg 0.63mg Rice
Vitamin B5 0.39mg 0.051mg Rice
Vitamin B6 0.093mg 0.024mg Rice
Folate 58µg 45µg Rice
Tryptophan 0.031mg 0.029mg Rice
Threonine 0.096mg 0.094mg Rice
Isoleucine 0.116mg 0.135mg Yardlong bean (Asparagus bean)
Leucine 0.222mg 0.18mg Rice
Lysine 0.097mg 0.166mg Yardlong bean (Asparagus bean)
Methionine 0.063mg 0.036mg Rice
Phenylalanine 0.144mg 0.139mg Rice
Valine 0.164mg 0.146mg Rice
Histidine 0.063mg 0.082mg Yardlong bean (Asparagus bean)
Saturated Fat 0.077g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.088g 0.009g Rice
Polyunsaturated fat 0.076g 0.042g Rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
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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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%
Rice
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
22%
Rice
19%
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 - 0.05g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Rice
Rice is relatively richer in vitamins
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.

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Yardlong bean (Asparagus bean) - 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.