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Yardlong bean (Asparagus bean) vs. Brown rice — In-Depth Nutrition Comparison

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What are the differences between Yardlong bean (Asparagus bean) and Brown rice?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, and Folate, yet Brown rice is higher in Manganese, Vitamin B3, Selenium, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, and Copper.
  • Brown rice's daily need coverage for Manganese is 34% more.

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

Infographic

Yardlong bean (Asparagus bean) 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.
Contains more Calcium +1366.7%
Contains more Iron +75%
Contains more Potassium +237.2%
Contains more Phosphorus +80.7%
Contains more Zinc +97.2%
Contains more Copper +125.5%
Contains more Manganese +384.6%
Contains more Selenium +286.7%
Equal in Magnesium - 39
Equal in Sodium - 4
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +1366.7%
Contains more Iron +75%
Contains more Potassium +237.2%
Contains more Phosphorus +80.7%
Contains more Zinc +97.2%
Contains more Copper +125.5%
Contains more Manganese +384.6%
Contains more Selenium +286.7%
Equal in Magnesium - 39
Equal in Sodium - 4

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +43.5%
Contains more Folate +400%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B3 +306.5%
Contains more Vitamin B5 +645.1%
Contains more Vitamin B6 +412.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 0% 0% 54% 22% 23% 12% 4% 6% 34% 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% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +43.5%
Contains more Folate +400%
Contains more Vitamin B1 +109.4%
Contains more Vitamin B3 +306.5%
Contains more Vitamin B5 +645.1%
Contains more Vitamin B6 +412.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +24.5%
Contains more Other +63.6%
Contains more Fats +870%
Contains more Carbs +178.6%
Equal in Protein - 2.74
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 Water +24.5%
Contains more Other +63.6%
Contains more Fats +870%
Contains more Carbs +178.6%
Equal in Protein - 2.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +4000%
Contains more Polyunsaturated fat +771.4%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +4000%
Contains more Polyunsaturated fat +771.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yardlong bean (Asparagus bean) Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Brown rice Opinion
Net carbs 9.18g 23.98g Brown rice
Protein 2.53g 2.74g Brown rice
Fats 0.1g 0.97g Brown rice
Carbs 9.18g 25.58g Brown rice
Calories 47kcal 123kcal Brown rice
Starch 24.79g Brown rice
Sugar 0.24g Yardlong bean (Asparagus bean)
Fiber 1.6g Brown rice
Calcium 44mg 3mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.56mg Yardlong bean (Asparagus bean)
Magnesium 42mg 39mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 103mg Brown rice
Potassium 290mg 86mg Yardlong bean (Asparagus bean)
Sodium 4mg 4mg
Zinc 0.36mg 0.71mg Brown rice
Copper 0.047mg 0.106mg Brown rice
Manganese 0.201mg 0.974mg Brown rice
Selenium 1.5µg 5.8µg Brown rice
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.17mg Brown rice
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.178mg Brown rice
Vitamin B2 0.099mg 0.069mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 2.561mg Brown rice
Vitamin B5 0.051mg 0.38mg Brown rice
Vitamin B6 0.024mg 0.123mg Brown rice
Folate 45µg 9µg Yardlong bean (Asparagus bean)
Vitamin K 0.2µg Brown rice
Tryptophan 0.029mg 0.033mg Brown rice
Threonine 0.094mg 0.095mg Brown rice
Isoleucine 0.135mg 0.109mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.214mg Brown rice
Lysine 0.166mg 0.099mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.058mg Brown rice
Phenylalanine 0.139mg 0.133mg Yardlong bean (Asparagus bean)
Valine 0.146mg 0.151mg Brown rice
Histidine 0.082mg 0.066mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.26g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.369g Brown rice
Polyunsaturated fat 0.042g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
15%
Yardlong bean (Asparagus bean)
14%
Brown rice
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.24g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.234g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $2)
Which food is lower in glycemic index?
Brown rice
Brown rice is lower in glycemic index (difference - 20)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 mg)
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

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 bean (Asparagus bean) - 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.