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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 Magnesium +450%
Contains more Phosphorus +78.8%
Contains more Potassium +823.1%
Contains more Iron +210.6%
Contains less Sodium -100%
Contains more Copper +50%
Equal in Zinc - 0.4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 55% 6% 15% 3% 0% 11% 24%
Contains more Calcium +4900%
Contains more Magnesium +450%
Contains more Phosphorus +78.8%
Contains more Potassium +823.1%
Contains more Iron +210.6%
Contains less Sodium -100%
Contains more Copper +50%
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 A +∞%
Contains more Vitamin C +∞%
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 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%
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 +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

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

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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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

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 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/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.