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  6. Yardlong beans vs. Brown rice

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

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What are the differences between yardlong beans and brown rice?

  • Yardlong beans is higher in vitamin C, folate, and vitamin A, yet brown rice is higher in manganese, vitamin B3, selenium, vitamin B1, vitamin B6, vitamin B5, and phosphorus.
  • Brown rice's daily need coverage for manganese is 34% more.
  • The glycemic index of brown rice is lower.

We used Yardlong bean, cooked, boiled, drained, without salt and Rice, brown, long-grain, cooked types in this article.

Infographic

Yardlong beans vs Brown 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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +237.2%
Contains more IronIron +75%
Contains more CopperCopper +125.5%
Contains more ZincZinc +97.2%
Contains more PhosphorusPhosphorus +80.7%
Contains more ManganeseManganese +384.6%
Contains more SeleniumSelenium +286.7%
~equal in Magnesium ~39mg
~equal in Sodium ~4mg

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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.5%
Contains more FolateFolate +400%
Contains more Vitamin B1Vitamin B1 +109.4%
Contains more Vitamin B3Vitamin B3 +306.5%
Contains more Vitamin B5Vitamin B5 +645.1%
Contains more Vitamin B6Vitamin B6 +412.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Brown rice DV% diff.
Manganese 0.201mg 0.974mg 34%
Vitamin C 16.2mg 0mg 18%
Vitamin B3 0.63mg 2.561mg 12%
Starch 24.79g 10%
Folate 45µg 9µg 9%
Vitamin B1 0.085mg 0.178mg 8%
Vitamin B6 0.024mg 0.123mg 8%
Selenium 1.5µg 5.8µg 8%
Phosphorus 57mg 103mg 7%
Vitamin B5 0.051mg 0.38mg 7%
Copper 0.047mg 0.106mg 7%
Potassium 290mg 86mg 6%
Fiber 1.6g 6%
Carbs 9.18g 25.58g 5%
Iron 0.98mg 0.56mg 5%
Calories 47kcal 123kcal 4%
Calcium 44mg 3mg 4%
Zinc 0.36mg 0.71mg 3%
Vitamin A 23µg 0µg 3%
Vitamin B2 0.099mg 0.069mg 2%
Polyunsaturated fat 0.042g 0.366g 2%
Choline 9.2mg 2%
Saturated fat 0.026g 0.26g 1%
Monounsaturated fat 0.009g 0.369g 1%
Vitamin E 0.17mg 1%
Magnesium 42mg 39mg 1%
Fats 0.1g 0.97g 1%
Protein 2.53g 2.74g 0%
Net carbs 9.18g 23.98g N/A
Sugar 0.24g N/A
Sodium 4mg 4mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.029mg 0.033mg 0%
Threonine 0.094mg 0.095mg 0%
Isoleucine 0.135mg 0.109mg 0%
Leucine 0.18mg 0.214mg 0%
Lysine 0.166mg 0.099mg 0%
Methionine 0.036mg 0.058mg 0%
Phenylalanine 0.139mg 0.133mg 0%
Valine 0.146mg 0.151mg 0%
Histidine 0.082mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more WaterWater +24.5%
Contains more OtherOther +63.6%
Contains more FatsFats +870%
Contains more CarbsCarbs +178.6%
~equal in Protein ~2.74g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +4000%
Contains more Poly. FatPolyunsaturated fat +771.4%

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.