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

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

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Summary of differences between Yardlong bean (Asparagus bean) and Arborio rice

  • Yardlong bean (Asparagus bean) has more Vitamin C, Magnesium, Potassium, and Vitamin B2, while Arborio rice has more Selenium, Vitamin B5, Manganese, Vitamin B1, Iron, and Vitamin B3.
  • Yardlong bean (Asparagus bean) covers your daily need of Vitamin C 18% more than Arborio rice.
  • Yardlong bean (Asparagus bean) contains 11 times more Potassium than Arborio rice. While Yardlong bean (Asparagus bean) contains 290mg of Potassium, Arborio rice contains only 26mg.

These are the specific foods used in this comparison Yardlong bean, cooked, boiled, drained, without salt and Rice, white, short-grain, enriched, cooked.

Infographic

Yardlong bean (Asparagus bean) vs Arborio 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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
6
Arborio rice
Arborio rice
Contains more Calcium +4300%
Contains more Magnesium +425%
Contains more Phosphorus +72.7%
Contains more Potassium +1015.4%
Contains more Iron +49%
Contains less Sodium -100%
Contains more Zinc +11.1%
Contains more Copper +53.2%
Contains more Manganese +77.6%
Contains more Selenium +400%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Arborio rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 55% 6% 15% 3% 0% 11% 24% 47% 41%
Contains more Calcium +4300%
Contains more Magnesium +425%
Contains more Phosphorus +72.7%
Contains more Potassium +1015.4%
Contains more Iron +49%
Contains less Sodium -100%
Contains more Zinc +11.1%
Contains more Copper +53.2%
Contains more Manganese +77.6%
Contains more Selenium +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.
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
5
Arborio rice
Arborio rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +518.8%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B3 +137%
Contains more Vitamin B5 +678.4%
Contains more Vitamin B6 +145.8%
Contains more Folate +31.1%
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%
Arborio rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 41% 4% 28% 24% 14% 45% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +518.8%
Contains more Vitamin B1 +92.9%
Contains more Vitamin B3 +137%
Contains more Vitamin B5 +678.4%
Contains more Vitamin B6 +145.8%
Contains more Folate +31.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
3
:
2
Arborio rice
Arborio rice
Contains more Water +27.6%
Contains more Other +278.9%
Contains more Fats +90%
Contains more Carbs +213%
Equal in Protein - 2.36
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
Arborio rice
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more Water +27.6%
Contains more Other +278.9%
Contains more Fats +90%
Contains more Carbs +213%
Equal in Protein - 2.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Arborio rice
Arborio rice
Contains less Saturated Fat -49%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +19%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Arborio rice
32% 36% 31%
Saturated Fat: 0.051 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.05 g
Contains less Saturated Fat -49%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +19%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Arborio rice Opinion
Net carbs 9.18g 28.73g Arborio rice
Protein 2.53g 2.36g Yardlong bean (Asparagus bean)
Fats 0.1g 0.19g Arborio rice
Carbs 9.18g 28.73g Arborio rice
Calories 47kcal 130kcal Arborio rice
Calcium 44mg 1mg Yardlong bean (Asparagus bean)
Iron 0.98mg 1.46mg Arborio rice
Magnesium 42mg 8mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 33mg Yardlong bean (Asparagus bean)
Potassium 290mg 26mg Yardlong bean (Asparagus bean)
Sodium 4mg 0mg Arborio rice
Zinc 0.36mg 0.4mg Arborio rice
Copper 0.047mg 0.072mg Arborio rice
Manganese 0.201mg 0.357mg Arborio rice
Selenium 1.5µg 7.5µg Arborio rice
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.164mg Arborio rice
Vitamin B2 0.099mg 0.016mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1.493mg Arborio rice
Vitamin B5 0.051mg 0.397mg Arborio rice
Vitamin B6 0.024mg 0.059mg Arborio rice
Folate 45µg 59µg Arborio rice
Tryptophan 0.029mg 0.027mg Yardlong bean (Asparagus bean)
Threonine 0.094mg 0.084mg Yardlong bean (Asparagus bean)
Isoleucine 0.135mg 0.102mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.195mg Arborio rice
Lysine 0.166mg 0.085mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.056mg Arborio rice
Phenylalanine 0.139mg 0.126mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.144mg Yardlong bean (Asparagus bean)
Histidine 0.082mg 0.056mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.051g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.058g Arborio rice
Polyunsaturated fat 0.042g 0.05g Arborio rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Arborio rice
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
15%
Yardlong bean (Asparagus bean)
13%
Arborio rice
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
20%
Arborio rice

Comparison summary

Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.025g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 17)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.