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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.

Infographic

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 Magnesium +302.3%
Contains more Phosphorus +633.9%
Contains more Potassium +77.9%
Contains more Zinc +1510.8%
Contains more Copper +991.7%
Contains more Calcium +138.1%
Contains less Sodium -42.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Contains more Iron +317%
Contains more Magnesium +302.3%
Contains more Phosphorus +633.9%
Contains more Potassium +77.9%
Contains more Zinc +1510.8%
Contains more Copper +991.7%
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 A +4452.6%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.107
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
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 A +4452.6%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 0.107

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

All nutrients comparison - raw data values

Nutrient Wild rice Yardlong bean (Asparagus bean) Opinion
Net carbs 68.7g 8.35g Wild rice
Protein 14.73g 2.8g Wild rice
Fats 1.08g 0.4g Wild rice
Carbs 74.9g 8.35g Wild rice
Calories 357kcal 47kcal Wild rice
Starch g g
Fructose g g
Sugar 2.5g g Yardlong bean (Asparagus bean)
Fiber 6.2g g Wild rice
Calcium 21mg 50mg Yardlong bean (Asparagus bean)
Iron 1.96mg 0.47mg Wild rice
Magnesium 177mg 44mg Wild rice
Phosphorus 433mg 59mg Wild rice
Potassium 427mg 240mg Wild rice
Sodium 7mg 4mg Yardlong bean (Asparagus bean)
Zinc 5.96mg 0.37mg Wild rice
Copper 0.524mg 0.048mg Wild rice
Vitamin A 19IU 865IU Yardlong bean (Asparagus bean)
Vitamin E 0.82mg mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 18.8mg Yardlong bean (Asparagus bean)
Vitamin B1 0.115mg 0.107mg Wild rice
Vitamin B2 0.262mg 0.11mg Wild rice
Vitamin B3 6.733mg 0.41mg Wild rice
Vitamin B5 1.074mg 0.055mg Wild rice
Vitamin B6 0.391mg 0.024mg Wild rice
Folate 95µg 62µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K 1.9µg µg Wild rice
Tryptophan 0.179mg 0.032mg Wild rice
Threonine 0.469mg 0.104mg Wild rice
Isoleucine 0.618mg 0.15mg Wild rice
Leucine 1.018mg 0.2mg Wild rice
Lysine 0.629mg 0.184mg Wild rice
Methionine 0.438mg 0.04mg Wild rice
Phenylalanine 0.721mg 0.154mg Wild rice
Valine 0.858mg 0.162mg Wild rice
Histidine 0.384mg 0.09mg Wild rice
Cholesterol 0mg 0mg
Trans Fat g 0g Wild rice
Saturated Fat 0.156g 0.105g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.159g 0.036g Wild rice
Polyunsaturated fat 0.676g 0.169g 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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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

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 ($)

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.