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Yardlong bean (Asparagus bean) vs Rice - In-Depth Nutrition Comparison

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The main differences between Yardlong bean (Asparagus bean) and Rice

  • Yardlong bean (Asparagus bean) is richer in Magnesium, Vitamin B2, and Potassium, yet Rice is richer in Vitamin C, Manganese, Selenium, Iron, Vitamin B5, Vitamin B3, and Vitamin B6.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 21% higher.
  • Yardlong bean (Asparagus bean) contains 8 times more Vitamin B2 than Rice. Yardlong bean (Asparagus bean) contains 0.11mg of Vitamin B2, while Rice contains 0.013mg.

Food types used in this article are Yardlong bean, raw and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Yardlong bean (Asparagus bean) vs 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 +400%
Contains more Potassium +585.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Iron +155.3%
Contains more Copper +43.8%
Contains more Zinc +32.4%
Contains less Sodium -75%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Calcium +400%
Contains more Potassium +585.7%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Iron +155.3%
Contains more Copper +43.8%
Contains more Zinc +32.4%
Contains less Sodium -75%

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
:
6
Rice
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +609.1%
Contains more Vitamin B6 +287.5%
Equal in Folate - 58
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% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B3 +260%
Contains more Vitamin B5 +609.1%
Contains more Vitamin B6 +287.5%
Equal in Folate - 58

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
Rice
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
14
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)
16%
Rice
Carbohydrates
8%
Yardlong bean (Asparagus bean)
28%
Rice
Fats
2%
Yardlong bean (Asparagus bean)
1%
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) Rice
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol 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) 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 lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Rice
Rice is lower in glycemic index (difference - 26)
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.

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Rice Opinion
Calories 47 130 Rice
Protein 2.8 2.69 Yardlong bean (Asparagus bean)
Fats 0.4 0.28 Yardlong bean (Asparagus bean)
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 1.2 Rice
Calcium 50 10 Yardlong bean (Asparagus bean)
Potassium 240 35 Yardlong bean (Asparagus bean)
Magnesium 44 12 Yardlong bean (Asparagus bean)
Sugar 0.05 Yardlong bean (Asparagus bean)
Fiber 0.4 Rice
Copper 0.048 0.069 Rice
Zinc 0.37 0.49 Rice
Starch
Phosphorus 59 43 Yardlong bean (Asparagus bean)
Sodium 4 1 Rice
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E 0.04 Rice
Vitamin D 0 0
Vitamin B1 0.107 0.163 Rice
Vitamin B2 0.11 0.013 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 1.476 Rice
Vitamin B5 0.055 0.39 Rice
Vitamin B6 0.024 0.093 Rice
Vitamin B12 0 0
Vitamin K 0 Rice
Folate 62 58 Yardlong bean (Asparagus bean)
Trans Fat 0 Rice
Saturated Fat 0.105 0.077 Rice
Monounsaturated Fat 0.036 0.088 Rice
Polyunsaturated fat 0.169 0.076 Yardlong bean (Asparagus bean)
Tryptophan 0.032 0.031 Yardlong bean (Asparagus bean)
Threonine 0.104 0.096 Yardlong bean (Asparagus bean)
Isoleucine 0.15 0.116 Yardlong bean (Asparagus bean)
Leucine 0.2 0.222 Rice
Lysine 0.184 0.097 Yardlong bean (Asparagus bean)
Methionine 0.04 0.063 Rice
Phenylalanine 0.154 0.144 Yardlong bean (Asparagus bean)
Valine 0.162 0.164 Rice
Histidine 0.09 0.063 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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.