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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.

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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
Rice
4
:
Contains more Iron +155.3%
Contains more Copper +43.8%
Contains more Zinc +32.4%
Contains less Sodium -75%
Contains more Calcium +400%
Contains more Potassium +585.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +155.3%
Contains more Copper +43.8%
Contains more Zinc +32.4%
Contains less Sodium -75%
Contains more Calcium +400%
Contains more Potassium +585.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +746.2%
Equal in Folate - 62
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
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 +52.3%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +609.1%
Contains more Vitamin B6 +287.5%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +746.2%
Equal in Folate - 62

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the 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 table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
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 contains less Sugars?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rice Yardlong bean (Asparagus bean) Opinion
Calories 130 47 Rice
Protein 2.69 2.8 Yardlong bean (Asparagus bean)
Fats 0.28 0.4 Yardlong bean (Asparagus bean)
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 28.17 8.35 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 0.47 Rice
Calcium 10 50 Yardlong bean (Asparagus bean)
Potassium 35 240 Yardlong bean (Asparagus bean)
Magnesium 12 44 Yardlong bean (Asparagus bean)
Sugars 0.05 Yardlong bean (Asparagus bean)
Fiber 0.4 Rice
Copper 0.069 0.048 Rice
Zinc 0.49 0.37 Rice
Starch
Phosphorus 43 59 Yardlong bean (Asparagus bean)
Sodium 1 4 Rice
Vitamin A 0 865 Yardlong bean (Asparagus bean)
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.163 0.107 Rice
Vitamin B2 0.013 0.11 Yardlong bean (Asparagus bean)
Vitamin B3 1.476 0.41 Rice
Vitamin B5 0.39 0.055 Rice
Vitamin B6 0.093 0.024 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 58 62 Yardlong bean (Asparagus bean)
Trans Fat 0 Rice
Saturated Fat 0.077 0.105 Rice
Monounsaturated Fat 0.088 0.036 Rice
Polyunsaturated fat 0.076 0.169 Yardlong bean (Asparagus bean)
Tryptophan 0.031 0.032 Yardlong bean (Asparagus bean)
Threonine 0.096 0.104 Yardlong bean (Asparagus bean)
Isoleucine 0.116 0.15 Yardlong bean (Asparagus bean)
Leucine 0.222 0.2 Rice
Lysine 0.097 0.184 Yardlong bean (Asparagus bean)
Methionine 0.063 0.04 Rice
Phenylalanine 0.144 0.154 Yardlong bean (Asparagus bean)
Valine 0.164 0.162 Rice
Histidine 0.063 0.09 Yardlong bean (Asparagus bean)
Fructose

References

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