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

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What are the differences between Wild rice and Yardlong bean (Asparagus bean)?

  • Wild rice is higher in Phosphorus, Copper, Zinc, Manganese, Vitamin B3, Magnesium, Vitamin B6, Vitamin B5, and Iron, however Yardlong bean (Asparagus bean) is richer in Vitamin C.
  • Wild rice's daily need coverage for Phosphorus is 53% more.
  • Yardlong bean (Asparagus bean) contains 20 times less Vitamin B5 than Wild rice. Wild rice contains 1.074mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.055mg.

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

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Wild 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
:
Contains more Iron +317%
Contains more Potassium +77.9%
Contains more Magnesium +302.3%
Contains more Copper +991.7%
Contains more Zinc +1510.8%
Contains more Phosphorus +633.9%
Contains more Calcium +138.1%
Contains less Sodium -42.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 74% 7% 38% 127% 175% 163% 186% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Contains more Iron +317%
Contains more Potassium +77.9%
Contains more Magnesium +302.3%
Contains more Copper +991.7%
Contains more Zinc +1510.8%
Contains more Phosphorus +633.9%
Contains more Calcium +138.1%
Contains less Sodium -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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +138.2%
Contains more Vitamin B3 +1542.2%
Contains more Vitamin B5 +1852.7%
Contains more Vitamin B6 +1529.2%
Contains more Folate +53.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +4452.6%
Equal in Vitamin B1 - 0.107
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
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 B2 +138.2%
Contains more Vitamin B3 +1542.2%
Contains more Vitamin B5 +1852.7%
Contains more Vitamin B6 +1529.2%
Contains more Folate +53.2%
Contains more Vitamin C +∞%
Contains more Vitamin A +4452.6%
Equal in Vitamin B1 - 0.107

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
39
Wild rice
19
Yardlong bean (Asparagus bean)
Mineral Summary Score
96
Wild 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
88%
Wild rice
17%
Yardlong bean (Asparagus bean)
Carbohydrates
75%
Wild rice
8%
Yardlong bean (Asparagus bean)
Fats
5%
Wild rice
2%
Yardlong bean (Asparagus bean)

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild 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 is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

All nutrients comparison - raw data values

Nutrient Wild rice Yardlong bean (Asparagus bean) Opinion
Calories 357 47 Wild rice
Protein 14.73 2.8 Wild rice
Fats 1.08 0.4 Wild rice
Vitamin C 0 18.8 Yardlong bean (Asparagus bean)
Carbs 74.9 8.35 Wild rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.96 0.47 Wild rice
Calcium 21 50 Yardlong bean (Asparagus bean)
Potassium 427 240 Wild rice
Magnesium 177 44 Wild rice
Sugar 2.5 Yardlong bean (Asparagus bean)
Fiber 6.2 Wild rice
Copper 0.524 0.048 Wild rice
Zinc 5.96 0.37 Wild rice
Starch
Phosphorus 433 59 Wild rice
Sodium 7 4 Yardlong bean (Asparagus bean)
Vitamin A 19 865 Yardlong bean (Asparagus bean)
Vitamin E 0.82 Wild rice
Vitamin D 0 0
Vitamin B1 0.115 0.107 Wild rice
Vitamin B2 0.262 0.11 Wild rice
Vitamin B3 6.733 0.41 Wild rice
Vitamin B5 1.074 0.055 Wild rice
Vitamin B6 0.391 0.024 Wild rice
Vitamin B12 0 0
Vitamin K 1.9 Wild rice
Folate 95 62 Wild rice
Trans Fat 0 Wild rice
Saturated Fat 0.156 0.105 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.159 0.036 Wild rice
Polyunsaturated fat 0.676 0.169 Wild rice
Tryptophan 0.179 0.032 Wild rice
Threonine 0.469 0.104 Wild rice
Isoleucine 0.618 0.15 Wild rice
Leucine 1.018 0.2 Wild rice
Lysine 0.629 0.184 Wild rice
Methionine 0.438 0.04 Wild rice
Phenylalanine 0.721 0.154 Wild rice
Valine 0.858 0.162 Wild rice
Histidine 0.384 0.09 Wild rice
Fructose

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