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

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

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

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

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

Infographic

Yardlong bean (Asparagus bean) raw vs Wild rice raw 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%
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%
Contains more CalciumCalcium +138.1%
Contains less SodiumSodium -42.9%
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%

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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4200%
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 FolateFolate +53.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Wild rice raw DV% diff.
Phosphorus 59mg 433mg 53%
Copper 0.048mg 0.524mg 53%
Zinc 0.37mg 5.96mg 51%
Manganese 0.205mg 1.329mg 49%
Vitamin B3 0.41mg 6.733mg 40%
Magnesium 44mg 177mg 32%
Vitamin B6 0.024mg 0.391mg 28%
Fiber 6.2g 25%
Protein 2.8g 14.73g 24%
Carbs 8.35g 74.9g 22%
Vitamin C 18.8mg 0mg 21%
Vitamin B5 0.055mg 1.074mg 20%
Iron 0.47mg 1.96mg 19%
Calories 47kcal 357kcal 16%
Vitamin B2 0.11mg 0.262mg 12%
Folate 62µg 95µg 8%
Potassium 240mg 427mg 6%
Choline 35mg 6%
Vitamin A 43µg 1µg 5%
Vitamin E 0.82mg 5%
Calcium 50mg 21mg 3%
Polyunsaturated fat 0.169g 0.676g 3%
Vitamin K 1.9µg 2%
Selenium 1.5µg 2.8µg 2%
Vitamin B1 0.107mg 0.115mg 1%
Fats 0.4g 1.08g 1%
Net carbs 8.35g 68.7g N/A
Sugar 2.5g N/A
Sodium 4mg 7mg 0%
Saturated fat 0.105g 0.156g 0%
Monounsaturated fat 0.036g 0.159g 0%
Tryptophan 0.032mg 0.179mg 0%
Threonine 0.104mg 0.469mg 0%
Isoleucine 0.15mg 0.618mg 0%
Leucine 0.2mg 1.018mg 0%
Lysine 0.184mg 0.629mg 0%
Methionine 0.04mg 0.438mg 0%
Phenylalanine 0.154mg 0.721mg 0%
Valine 0.162mg 0.858mg 0%
Histidine 0.09mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +1032.1%
Contains more ProteinProtein +426.1%
Contains more FatsFats +170%
Contains more CarbsCarbs +797%
Contains more OtherOther +155%

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

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