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

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

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

  • Yardlong bean (Asparagus bean) raw is richer in vitamin C, vitamin A, magnesium, vitamin B2, and potassium, yet rice is richer in manganese, selenium, iron, vitamin B5, and vitamin B3.
  • Daily need coverage for vitamin C for yardlong bean (Asparagus bean) raw is 21% higher.
  • Rice has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Yardlong bean (Asparagus bean) raw vs Rice 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.
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%
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%
Contains more MagnesiumMagnesium +266.7%
Contains more CalciumCalcium +400%
Contains more PotassiumPotassium +585.7%
Contains more PhosphorusPhosphorus +37.2%
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%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +746.2%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~58µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
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
Contains more FatsFats +42.9%
Contains more WaterWater +28.4%
Contains more OtherOther +42.9%
Contains more CarbsCarbs +237.4%
~equal in Protein ~2.69g

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
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
Contains more Poly. FatPolyunsaturated fat +122.4%
Contains less Sat. FatSaturated fat -26.7%
Contains more Mono. FatMonounsaturated fat +144.4%

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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.