Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Rice
  5. Compare
  6. Rice vs. Yardlong beans

Rice vs. Yardlong beans — In-Depth Nutrition Comparison

Compare

A recap on the differences between rice and yardlong beans

  • Rice has more manganese, selenium, vitamin B5, vitamin B1, and vitamin B6; however, yardlong beans is higher in vitamin C, vitamin A, potassium, magnesium, and vitamin B2.
  • Yardlong beans covers your daily vitamin C needs 18% more than rice.
  • Yardlong beans contains 8 times less vitamin B5 than rice. Rice contains 0.39mg of vitamin B5, while yardlong beans contains 0.051mg.
  • The glycemic index of yardlong beans is higher.

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 beans 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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Contains more IronIron +22.4%
Contains more CopperCopper +46.8%
Contains more ZincZinc +36.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +134.8%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +728.6%
Contains more PhosphorusPhosphorus +32.6%

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
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +91.8%
Contains more Vitamin B3Vitamin B3 +134.3%
Contains more Vitamin B5Vitamin B5 +664.7%
Contains more Vitamin B6Vitamin B6 +287.5%
Contains more FolateFolate +28.9%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +661.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rice Yardlong beans DV% diff.
Vitamin C 0mg 16.2mg 18%
Manganese 0.472mg 0.201mg 12%
Selenium 7.5µg 1.5µg 11%
Potassium 35mg 290mg 8%
Vitamin B5 0.39mg 0.051mg 7%
Magnesium 12mg 42mg 7%
Vitamin B2 0.013mg 0.099mg 7%
Vitamin B1 0.163mg 0.085mg 7%
Carbs 28.17g 9.18g 6%
Vitamin B6 0.093mg 0.024mg 5%
Vitamin B3 1.476mg 0.63mg 5%
Calories 130kcal 47kcal 4%
Folate 58µg 45µg 3%
Calcium 10mg 44mg 3%
Iron 1.2mg 0.98mg 3%
Vitamin A 0µg 23µg 3%
Fiber 0.4g 2%
Copper 0.069mg 0.047mg 2%
Phosphorus 43mg 57mg 2%
Zinc 0.49mg 0.36mg 1%
Protein 2.69g 2.53g 0%
Fats 0.28g 0.1g 0%
Net carbs 27.77g 9.18g N/A
Sugar 0.05g N/A
Sodium 1mg 4mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.026g 0%
Monounsaturated fat 0.088g 0.009g 0%
Polyunsaturated fat 0.076g 0.042g 0%
Tryptophan 0.031mg 0.029mg 0%
Threonine 0.096mg 0.094mg 0%
Isoleucine 0.116mg 0.135mg 0%
Leucine 0.222mg 0.18mg 0%
Lysine 0.097mg 0.166mg 0%
Methionine 0.063mg 0.036mg 0%
Phenylalanine 0.144mg 0.139mg 0%
Valine 0.164mg 0.146mg 0%
Histidine 0.063mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
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 FatsFats +180%
Contains more CarbsCarbs +206.9%
Contains more WaterWater +27.8%
Contains more OtherOther +71.4%
~equal in Protein ~2.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +877.8%
Contains more Poly. FatPolyunsaturated fat +81%
Contains less Sat. FatSaturated fat -66.2%

People also compare

Rice
Rice vs Brown rice
Brown rice
Rice
Rice vs Corn raw
Corn raw
Rice
Rice vs Wheat
Wheat
Yardlong beans
Yardlong beans vs Corn raw
Corn raw
Yardlong beans
Yardlong beans vs Green bean raw
Green bean raw
Yardlong beans
Yardlong beans vs Beetroot
Beetroot

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 beans - 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.