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  6. Wild rice raw vs. Yardlong bean (Asparagus bean) raw

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

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What are the differences between wild rice raw and yardlong bean (Asparagus bean) raw?

  • Wild rice raw is higher in phosphorus, copper, zinc, manganese, vitamin B3, magnesium, vitamin B6, vitamin B5, and iron; however, yardlong bean (Asparagus bean) raw is richer in vitamin C.
  • Wild rice raw's daily need coverage for phosphorus is 53% more.
  • Yardlong bean (Asparagus bean) raw contains 20 times less vitamin B5 than wild rice raw. Wild rice raw contains 1.074mg of vitamin B5, while yardlong bean (Asparagus bean) raw contains 0.055mg.
  • Wild rice raw has a lower glycemic index (57) than yardlong bean (Asparagus bean) raw (86).

We used Wild rice, raw and Yardlong bean, raw types in this article.

Infographic

Wild rice raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 MagnesiumMagnesium +302.3%
Contains more PotassiumPotassium +77.9%
Contains more IronIron +317%
Contains more CopperCopper +991.7%
Contains more ZincZinc +1510.8%
Contains more PhosphorusPhosphorus +633.9%
Contains more ManganeseManganese +548.3%
Contains more SeleniumSelenium +86.7%
Contains more CalciumCalcium +138.1%
Contains less SodiumSodium -42.9%

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.
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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +1542.2%
Contains more Vitamin B5Vitamin B5 +1852.7%
Contains more Vitamin B6Vitamin B6 +1529.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +53.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Yardlong bean (Asparagus bean) raw DV% diff.
Phosphorus 433mg 59mg 53%
Copper 0.524mg 0.048mg 53%
Zinc 5.96mg 0.37mg 51%
Manganese 1.329mg 0.205mg 49%
Vitamin B3 6.733mg 0.41mg 40%
Magnesium 177mg 44mg 32%
Vitamin B6 0.391mg 0.024mg 28%
Fiber 6.2g 25%
Protein 14.73g 2.8g 24%
Carbs 74.9g 8.35g 22%
Vitamin C 0mg 18.8mg 21%
Vitamin B5 1.074mg 0.055mg 20%
Iron 1.96mg 0.47mg 19%
Calories 357kcal 47kcal 16%
Vitamin B2 0.262mg 0.11mg 12%
Folate 95µg 62µg 8%
Potassium 427mg 240mg 6%
Choline 35mg 6%
Vitamin A 1µg 43µg 5%
Vitamin E 0.82mg 5%
Calcium 21mg 50mg 3%
Polyunsaturated fat 0.676g 0.169g 3%
Vitamin K 1.9µg 2%
Selenium 2.8µg 1.5µg 2%
Vitamin B1 0.115mg 0.107mg 1%
Fats 1.08g 0.4g 1%
Net carbs 68.7g 8.35g N/A
Sugar 2.5g N/A
Sodium 7mg 4mg 0%
Saturated fat 0.156g 0.105g 0%
Monounsaturated fat 0.159g 0.036g 0%
Tryptophan 0.179mg 0.032mg 0%
Threonine 0.469mg 0.104mg 0%
Isoleucine 0.618mg 0.15mg 0%
Leucine 1.018mg 0.2mg 0%
Lysine 0.629mg 0.184mg 0%
Methionine 0.438mg 0.04mg 0%
Phenylalanine 0.721mg 0.154mg 0%
Valine 0.858mg 0.162mg 0%
Histidine 0.384mg 0.09mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 ProteinProtein +426.1%
Contains more FatsFats +170%
Contains more CarbsCarbs +797%
Contains more OtherOther +155%
Contains more WaterWater +1032.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 more Mono. FatMonounsaturated fat +341.7%
Contains more Poly. FatPolyunsaturated fat +300%
Contains less Sat. FatSaturated fat -32.7%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.