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

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The main differences between Rice and Yardlong bean (Asparagus bean)

  • Rice is richer in Manganese, Selenium, Iron, Vitamin B5, Vitamin B3, and Vitamin B6, yet Yardlong bean (Asparagus bean) is richer in Vitamin C, Magnesium, Vitamin B2, and Potassium.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 21% higher.
  • Rice contains 7 times more Vitamin B5 than Yardlong bean (Asparagus bean). Rice contains 0.39mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.055mg.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Yardlong bean, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +155.3%
Contains less Sodium -75%
Contains more Zinc +32.4%
Contains more Copper +43.8%
Contains more Calcium +400%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Potassium +585.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +155.3%
Contains less Sodium -75%
Contains more Zinc +32.4%
Contains more Copper +43.8%
Contains more Calcium +400%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Potassium +585.7%

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
Rice
6
:
Contains more Vitamin B1 +52.3%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +609.1%
Contains more Vitamin B6 +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +746.2%
Equal in Folate - 62
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%
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 +52.3%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +609.1%
Contains more Vitamin B6 +287.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +746.2%
Equal in Folate - 62

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.
Rice Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rice Yardlong bean (Asparagus bean) Opinion
Net carbs 27.77g 8.35g Rice
Protein 2.69g 2.8g Yardlong bean (Asparagus bean)
Fats 0.28g 0.4g Yardlong bean (Asparagus bean)
Carbs 28.17g 8.35g Rice
Calories 130kcal 47kcal Rice
Starch g g
Fructose g g
Sugar 0.05g g Yardlong bean (Asparagus bean)
Fiber 0.4g g Rice
Calcium 10mg 50mg Yardlong bean (Asparagus bean)
Iron 1.2mg 0.47mg Rice
Magnesium 12mg 44mg Yardlong bean (Asparagus bean)
Phosphorus 43mg 59mg Yardlong bean (Asparagus bean)
Potassium 35mg 240mg Yardlong bean (Asparagus bean)
Sodium 1mg 4mg Rice
Zinc 0.49mg 0.37mg Rice
Copper 0.069mg 0.048mg Rice
Vitamin A 0IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.04mg mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.163mg 0.107mg Rice
Vitamin B2 0.013mg 0.11mg Yardlong bean (Asparagus bean)
Vitamin B3 1.476mg 0.41mg Rice
Vitamin B5 0.39mg 0.055mg Rice
Vitamin B6 0.093mg 0.024mg Rice
Folate 58µg 62µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Rice
Tryptophan 0.031mg 0.032mg Yardlong bean (Asparagus bean)
Threonine 0.096mg 0.104mg Yardlong bean (Asparagus bean)
Isoleucine 0.116mg 0.15mg Yardlong bean (Asparagus bean)
Leucine 0.222mg 0.2mg Rice
Lysine 0.097mg 0.184mg Yardlong bean (Asparagus bean)
Methionine 0.063mg 0.04mg Rice
Phenylalanine 0.144mg 0.154mg Yardlong bean (Asparagus bean)
Valine 0.164mg 0.162mg Rice
Histidine 0.063mg 0.09mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat g 0g Rice
Saturated Fat 0.077g 0.105g Rice
Monounsaturated Fat 0.088g 0.036g Rice
Polyunsaturated fat 0.076g 0.169g Yardlong bean (Asparagus bean)

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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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
13
Rice
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
14
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%
Rice
17%
Yardlong bean (Asparagus bean)
Carbohydrates
28%
Rice
8%
Yardlong bean (Asparagus bean)
Fats
1%
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 - 0.05g)
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 Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 26)
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. 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/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.