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  6. Rice vs. Yardlong bean (Asparagus bean) raw

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

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The main differences between rice and yardlong bean (Asparagus bean) raw

  • Rice is richer in manganese, selenium, iron, vitamin B5, and vitamin B3, yet yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, magnesium, vitamin B2, and potassium.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Rice contains 7 times more vitamin B5 than yardlong bean (Asparagus bean) raw. Rice contains 0.39mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.
  • Rice has a lower glycemic index than yardlong bean (Asparagus bean) raw.

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) raw 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" 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
Contains more IronIron +155.3%
Contains more CopperCopper +43.8%
Contains more ZincZinc +32.4%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +130.2%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +585.7%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rice
Rice
6
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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more Vitamin B3Vitamin B3 +260%
Contains more Vitamin B5Vitamin B5 +609.1%
Contains more Vitamin B6Vitamin B6 +287.5%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +746.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~62µg

All nutrients comparison - raw data values

Nutrient Rice Yardlong bean (Asparagus bean) raw DV% diff.
Vitamin C 0mg 18.8mg 21%
Manganese 0.472mg 0.205mg 12%
Selenium 7.5µg 1.5µg 11%
Iron 1.2mg 0.47mg 9%
Magnesium 12mg 44mg 8%
Vitamin B5 0.39mg 0.055mg 7%
Carbs 28.17g 8.35g 7%
Vitamin B3 1.476mg 0.41mg 7%
Vitamin B2 0.013mg 0.11mg 7%
Potassium 35mg 240mg 6%
Vitamin A 0µg 43µg 5%
Vitamin B6 0.093mg 0.024mg 5%
Vitamin B1 0.163mg 0.107mg 5%
Calories 130kcal 47kcal 4%
Calcium 10mg 50mg 4%
Phosphorus 43mg 59mg 2%
Copper 0.069mg 0.048mg 2%
Fiber 0.4g 2%
Polyunsaturated fat 0.076g 0.169g 1%
Zinc 0.49mg 0.37mg 1%
Folate 58µg 62µg 1%
Protein 2.69g 2.8g 0%
Fats 0.28g 0.4g 0%
Net carbs 27.77g 8.35g N/A
Sugar 0.05g N/A
Sodium 1mg 4mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.077g 0.105g 0%
Monounsaturated fat 0.088g 0.036g 0%
Tryptophan 0.031mg 0.032mg 0%
Threonine 0.096mg 0.104mg 0%
Isoleucine 0.116mg 0.15mg 0%
Leucine 0.222mg 0.2mg 0%
Lysine 0.097mg 0.184mg 0%
Methionine 0.063mg 0.04mg 0%
Phenylalanine 0.144mg 0.154mg 0%
Valine 0.164mg 0.162mg 0%
Histidine 0.063mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 CarbsCarbs +237.4%
Contains more FatsFats +42.9%
Contains more WaterWater +28.4%
Contains more OtherOther +42.9%
~equal in Protein ~2.8g

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 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
Contains less Sat. FatSaturated fat -26.7%
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +122.4%

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) 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.