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

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Important differences between Yardlong bean (Asparagus bean) and Arborio rice

  • Yardlong bean (Asparagus bean) has more Magnesium, Vitamin B2, and Potassium, however Arborio rice has more Vitamin C, Iron, Selenium, Vitamin B5, Vitamin B3, and Manganese.
  • Yardlong bean (Asparagus bean)'s daily need coverage for Vitamin C is 21% more.
  • Yardlong bean (Asparagus bean) has 50 times more Calcium than Arborio rice. Yardlong bean (Asparagus bean) has 50mg of Calcium, while Arborio rice has 1mg.

The food varieties used in the comparison are Yardlong bean, raw and Rice, white, short-grain, enriched, cooked.

Infographic

Yardlong bean (Asparagus bean) vs Arborio rice 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 Calcium +4900%
Contains more Potassium +823.1%
Contains more Magnesium +450%
Contains more Phosphorus +78.8%
Contains more Iron +210.6%
Contains more Copper +50%
Contains less Sodium -100%
Equal in Zinc - 0.4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 1% 3% 6% 24% 11% 15% 0%
Contains more Calcium +4900%
Contains more Potassium +823.1%
Contains more Magnesium +450%
Contains more Phosphorus +78.8%
Contains more Iron +210.6%
Contains more Copper +50%
Contains less Sodium -100%
Equal in Zinc - 0.4

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +587.5%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +264.1%
Contains more Vitamin B5 +621.8%
Contains more Vitamin B6 +145.8%
Equal in Folate - 59
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 41% 4% 28% 24% 14% 0% 0% 45%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +587.5%
Contains more Vitamin B1 +53.3%
Contains more Vitamin B3 +264.1%
Contains more Vitamin B5 +621.8%
Contains more Vitamin B6 +145.8%
Equal in Folate - 59

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
19
Yardlong bean (Asparagus bean)
13
Arborio rice
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
14
Arborio rice

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
17%
Yardlong bean (Asparagus bean)
14%
Arborio rice
Carbohydrates
8%
Yardlong bean (Asparagus bean)
29%
Arborio rice
Fats
2%
Yardlong bean (Asparagus bean)
1%
Arborio rice

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.
Yardlong bean (Asparagus bean) Arborio rice
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

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 Saturated Fat?
Arborio rice
Arborio rice is lower in Saturated Fat (difference - 0.054g)
Which food is lower in glycemic index?
Arborio rice
Arborio rice is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Arborio rice Opinion
Calories 47 130 Arborio rice
Protein 2.8 2.36 Yardlong bean (Asparagus bean)
Fats 0.4 0.19 Yardlong bean (Asparagus bean)
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 28.73 Arborio rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.46 Arborio rice
Calcium 50 1 Yardlong bean (Asparagus bean)
Potassium 240 26 Yardlong bean (Asparagus bean)
Magnesium 44 8 Yardlong bean (Asparagus bean)
Sugar
Fiber
Copper 0.048 0.072 Arborio rice
Zinc 0.37 0.4 Arborio rice
Starch
Phosphorus 59 33 Yardlong bean (Asparagus bean)
Sodium 4 0 Arborio rice
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E
Vitamin D 0 0
Vitamin B1 0.107 0.164 Arborio rice
Vitamin B2 0.11 0.016 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 1.493 Arborio rice
Vitamin B5 0.055 0.397 Arborio rice
Vitamin B6 0.024 0.059 Arborio rice
Vitamin B12 0 0
Vitamin K
Folate 62 59 Yardlong bean (Asparagus bean)
Trans Fat 0 Arborio rice
Saturated Fat 0.105 0.051 Arborio rice
Monounsaturated Fat 0.036 0.058 Arborio rice
Polyunsaturated fat 0.169 0.05 Yardlong bean (Asparagus bean)
Tryptophan 0.032 0.027 Yardlong bean (Asparagus bean)
Threonine 0.104 0.084 Yardlong bean (Asparagus bean)
Isoleucine 0.15 0.102 Yardlong bean (Asparagus bean)
Leucine 0.2 0.195 Yardlong bean (Asparagus bean)
Lysine 0.184 0.085 Yardlong bean (Asparagus bean)
Methionine 0.04 0.056 Arborio rice
Phenylalanine 0.154 0.126 Yardlong bean (Asparagus bean)
Valine 0.162 0.144 Yardlong bean (Asparagus bean)
Histidine 0.09 0.056 Yardlong bean (Asparagus bean)
Fructose

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/169222/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.