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

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

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How are Wild rice and Yardlong bean (Asparagus bean) different?

  • Wild rice is higher in Zinc, Vitamin B6, and Copper, however, Yardlong bean (Asparagus bean) is richer in Vitamin C, and Potassium.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 18% higher.
  • Wild rice contains 6 times more Vitamin B6 than Yardlong bean (Asparagus bean). While Wild rice contains 0.135mg of Vitamin B6, Yardlong bean (Asparagus bean) contains only 0.024mg.

Wild rice, cooked and Yardlong bean, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Wild rice vs Yardlong bean (Asparagus bean) 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.
Wild rice
Wild rice
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Phosphorus +43.9%
Contains less Sodium -25%
Contains more Zinc +272.2%
Contains more Copper +157.4%
Contains more Manganese +40.3%
Contains more Calcium +1366.7%
Contains more Iron +63.3%
Contains more Magnesium +31.3%
Contains more Potassium +187.1%
Contains more Selenium +87.5%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Phosphorus +43.9%
Contains less Sodium -25%
Contains more Zinc +272.2%
Contains more Copper +157.4%
Contains more Manganese +40.3%
Contains more Calcium +1366.7%
Contains more Iron +63.3%
Contains more Magnesium +31.3%
Contains more Potassium +187.1%
Contains more Selenium +87.5%

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.
Wild rice
Wild rice
5
:
5
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin B3 +104.3%
Contains more Vitamin B5 +202%
Contains more Vitamin B6 +462.5%
Contains more Vitamin A +14900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.5%
Contains more Vitamin B2 +13.8%
Contains more Folate +73.1%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 0% 0%
Contains more Vitamin B3 +104.3%
Contains more Vitamin B5 +202%
Contains more Vitamin B6 +462.5%
Contains more Vitamin A +14900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.5%
Contains more Vitamin B2 +13.8%
Contains more Folate +73.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
3
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +57.7%
Contains more Fats +240%
Contains more Carbs +132.5%
Contains more Water +18.3%
Contains more Other +80%
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Yardlong bean (Asparagus bean)
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 Protein +57.7%
Contains more Fats +240%
Contains more Carbs +132.5%
Contains more Water +18.3%
Contains more Other +80%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +407.1%
Contains less Saturated Fat -46.9%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +407.1%
Contains less Saturated Fat -46.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wild rice Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wild rice Yardlong bean (Asparagus bean) Opinion
Net carbs 19.54g 9.18g Wild rice
Protein 3.99g 2.53g Wild rice
Fats 0.34g 0.1g Wild rice
Carbs 21.34g 9.18g Wild rice
Calories 101kcal 47kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g Yardlong bean (Asparagus bean)
Fiber 1.8g Wild rice
Calcium 3mg 44mg Yardlong bean (Asparagus bean)
Iron 0.6mg 0.98mg Yardlong bean (Asparagus bean)
Magnesium 32mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 82mg 57mg Wild rice
Potassium 101mg 290mg Yardlong bean (Asparagus bean)
Sodium 3mg 4mg Wild rice
Zinc 1.34mg 0.36mg Wild rice
Copper 0.121mg 0.047mg Wild rice
Manganese 0.282mg 0.201mg Wild rice
Selenium 0.8µg 1.5µg Yardlong bean (Asparagus bean)
Vitamin A 3IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.24mg Wild rice
Vitamin C 0mg 16.2mg Yardlong bean (Asparagus bean)
Vitamin B1 0.052mg 0.085mg Yardlong bean (Asparagus bean)
Vitamin B2 0.087mg 0.099mg Yardlong bean (Asparagus bean)
Vitamin B3 1.287mg 0.63mg Wild rice
Vitamin B5 0.154mg 0.051mg Wild rice
Vitamin B6 0.135mg 0.024mg Wild rice
Folate 26µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 0.5µg Wild rice
Tryptophan 0.049mg 0.029mg Wild rice
Threonine 0.127mg 0.094mg Wild rice
Isoleucine 0.167mg 0.135mg Wild rice
Leucine 0.276mg 0.18mg Wild rice
Lysine 0.17mg 0.166mg Wild rice
Methionine 0.119mg 0.036mg Wild rice
Phenylalanine 0.195mg 0.139mg Wild rice
Valine 0.232mg 0.146mg Wild rice
Histidine 0.104mg 0.082mg Wild rice
Saturated Fat 0.049g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.05g 0.009g Wild rice
Polyunsaturated fat 0.213g 0.042g Wild rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wild rice Yardlong bean (Asparagus bean)
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Wild rice
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
21%
Wild rice
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 29)
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 ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients
  2. Yardlong bean (Asparagus bean) - 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.