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  6. Yardlong beans vs. Glutinous rice

Yardlong beans vs. Glutinous rice — In-Depth Nutrition Comparison

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A recap on the differences between yardlong beans and glutinous rice

  • Yardlong beans has more vitamin C, folate, iron, vitamin A, magnesium, potassium, phosphorus, vitamin B2, and vitamin B1; however, glutinous rice is higher in selenium.
  • Yardlong beans covers your daily vitamin C needs 18% more than glutinous rice.
  • The glycemic index of glutinous rice is higher.

Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Rice, white, glutinous, unenriched, cooked.

Infographic

Yardlong beans vs Glutinous 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 0.6% 0.88% 5.3% 16% 11% 3.4% 0.65% 34% 31%
Contains more MagnesiumMagnesium +740%
Contains more CalciumCalcium +2100%
Contains more PotassiumPotassium +2800%
Contains more IronIron +600%
Contains more PhosphorusPhosphorus +612.5%
Contains less SodiumSodium -20%
Contains more ZincZinc +13.9%
Contains more ManganeseManganese +30.3%
Contains more SeleniumSelenium +273.3%
~equal in Copper ~0.049mg

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 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% 0.8% 0% 5% 3% 5.4% 13% 6% 0% 0% 0.75% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B2Vitamin B2 +661.5%
Contains more Vitamin B3Vitamin B3 +117.2%
Contains more FolateFolate +4400%
Contains more Vitamin B5Vitamin B5 +321.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.026mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Glutinous rice DV% diff.
Vitamin C 16.2mg 0mg 18%
Folate 45µg 1µg 11%
Iron 0.98mg 0.14mg 11%
Magnesium 42mg 5mg 9%
Potassium 290mg 10mg 8%
Selenium 1.5µg 5.6µg 7%
Vitamin B2 0.099mg 0.013mg 7%
Phosphorus 57mg 8mg 7%
Vitamin B1 0.085mg 0.02mg 5%
Carbs 9.18g 21.09g 4%
Calcium 44mg 2mg 4%
Fiber 1g 4%
Vitamin A 23µg 0µg 3%
Vitamin B5 0.051mg 0.215mg 3%
Manganese 0.201mg 0.262mg 3%
Calories 47kcal 97kcal 3%
Vitamin B3 0.63mg 0.29mg 2%
Protein 2.53g 2.02g 1%
Fats 0.1g 0.19g 0%
Net carbs 9.18g 20.09g N/A
Sugar 0.05g N/A
Copper 0.047mg 0.049mg 0%
Zinc 0.36mg 0.41mg 0%
Sodium 4mg 5mg 0%
Vitamin E 0.04mg 0%
Vitamin B6 0.024mg 0.026mg 0%
Saturated fat 0.026g 0.039g 0%
Choline 2.1mg 0%
Monounsaturated fat 0.009g 0.07g 0%
Polyunsaturated fat 0.042g 0.069g 0%
Tryptophan 0.029mg 0.023mg 0%
Threonine 0.094mg 0.072mg 0%
Isoleucine 0.135mg 0.087mg 0%
Leucine 0.18mg 0.167mg 0%
Lysine 0.166mg 0.073mg 0%
Methionine 0.036mg 0.047mg 0%
Phenylalanine 0.139mg 0.108mg 0%
Valine 0.146mg 0.123mg 0%
Histidine 0.082mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
2% 21% 77%
Protein: 2.02 g
Fats: 0.19 g
Carbs: 21.09 g
Water: 76.63 g
Other: 0.07 g
Contains more ProteinProtein +25.2%
Contains more WaterWater +14.1%
Contains more OtherOther +928.6%
Contains more FatsFats +90%
Contains more CarbsCarbs +129.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
22% 39% 39%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.07 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +677.8%
Contains more Poly. FatPolyunsaturated fat +64.3%

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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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/nutrients
  2. Glutinous rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169711/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.