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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +400%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Potassium +585.7%
Contains more Iron +155.3%
Contains less Sodium -75%
Contains more Zinc +32.4%
Contains more Copper +43.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 45% 9% 19% 4% 1% 14% 24%
Contains more Calcium +400%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Potassium +585.7%
Contains more Iron +155.3%
Contains less Sodium -75%
Contains more Zinc +32.4%
Contains more Copper +43.8%

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 A +∞%
Contains more Vitamin C +∞%
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 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% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
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

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Rice Opinion
Net carbs 8.35g 27.77g Rice
Protein 2.8g 2.69g Yardlong bean (Asparagus bean)
Fats 0.4g 0.28g Yardlong bean (Asparagus bean)
Carbs 8.35g 28.17g Rice
Calories 47kcal 130kcal Rice
Starch g g
Fructose g g
Sugar g 0.05g Yardlong bean (Asparagus bean)
Fiber g 0.4g Rice
Calcium 50mg 10mg Yardlong bean (Asparagus bean)
Iron 0.47mg 1.2mg Rice
Magnesium 44mg 12mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 43mg Yardlong bean (Asparagus bean)
Potassium 240mg 35mg Yardlong bean (Asparagus bean)
Sodium 4mg 1mg Rice
Zinc 0.37mg 0.49mg Rice
Copper 0.048mg 0.069mg Rice
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.04mg Rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.163mg Rice
Vitamin B2 0.11mg 0.013mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 1.476mg Rice
Vitamin B5 0.055mg 0.39mg Rice
Vitamin B6 0.024mg 0.093mg Rice
Folate 62µg 58µg Yardlong bean (Asparagus bean)
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Rice
Tryptophan 0.032mg 0.031mg Yardlong bean (Asparagus bean)
Threonine 0.104mg 0.096mg Yardlong bean (Asparagus bean)
Isoleucine 0.15mg 0.116mg Yardlong bean (Asparagus bean)
Leucine 0.2mg 0.222mg Rice
Lysine 0.184mg 0.097mg Yardlong bean (Asparagus bean)
Methionine 0.04mg 0.063mg Rice
Phenylalanine 0.154mg 0.144mg Yardlong bean (Asparagus bean)
Valine 0.162mg 0.164mg Rice
Histidine 0.09mg 0.063mg Yardlong bean (Asparagus bean)
Cholesterol 0mg 0mg
Trans Fat 0g g Rice
Saturated Fat 0.105g 0.077g Rice
Monounsaturated Fat 0.036g 0.088g Rice
Polyunsaturated fat 0.169g 0.076g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) 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
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

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.

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.