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

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

  • Yardlong bean (Asparagus bean) is richer in Folate, while Brown rice is higher in Manganese, Vitamin C, Vitamin B3, Selenium, Vitamin B6, Vitamin B5, Copper, Phosphorus, and Vitamin B1.
  • Brown rice's daily need coverage for Manganese is 33% higher.
  • Brown rice has 7 times less Folate than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) has 62µg of Folate, while Brown rice has 9µg.

We used Yardlong bean, raw and Rice, brown, long-grain, cooked types in this comparison.

Infographic

Yardlong bean (Asparagus bean) vs Brown 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 +1566.7%
Contains more Potassium +179.1%
Contains more Magnesium +12.8%
Contains more Iron +19.1%
Contains more Copper +120.8%
Contains more Zinc +91.9%
Contains more Phosphorus +74.6%
Equal in Sodium - 4
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 15% 22% 32% 16% 11% 26% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 1% 8% 28% 36% 20% 45% 1%
Contains more Calcium +1566.7%
Contains more Potassium +179.1%
Contains more Magnesium +12.8%
Contains more Iron +19.1%
Contains more Copper +120.8%
Contains more Zinc +91.9%
Contains more Phosphorus +74.6%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +59.4%
Contains more Folate +588.9%
Contains more Vitamin B1 +66.4%
Contains more Vitamin B3 +524.6%
Contains more Vitamin B5 +590.9%
Contains more Vitamin B6 +412.5%
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% 4% 0% 45% 16% 49% 23% 29% 0% 1% 7%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +59.4%
Contains more Folate +588.9%
Contains more Vitamin B1 +66.4%
Contains more Vitamin B3 +524.6%
Contains more Vitamin B5 +590.9%
Contains more Vitamin B6 +412.5%

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)
14
Brown rice
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
20
Brown 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%
Brown rice
Carbohydrates
8%
Yardlong bean (Asparagus bean)
26%
Brown rice
Fats
2%
Yardlong bean (Asparagus bean)
4%
Brown 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) Brown rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Lower in Sodium 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) Brown 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 - 0.24g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.155g)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (4 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) Brown rice Opinion
Calories 47 123 Brown rice
Protein 2.8 2.74 Yardlong bean (Asparagus bean)
Fats 0.4 0.97 Brown rice
Vitamin C 18.8 0 Yardlong bean (Asparagus bean)
Carbs 8.35 25.58 Brown rice
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.56 Brown rice
Calcium 50 3 Yardlong bean (Asparagus bean)
Potassium 240 86 Yardlong bean (Asparagus bean)
Magnesium 44 39 Yardlong bean (Asparagus bean)
Sugar 0.24 Yardlong bean (Asparagus bean)
Fiber 1.6 Brown rice
Copper 0.048 0.106 Brown rice
Zinc 0.37 0.71 Brown rice
Starch 24.79 Brown rice
Phosphorus 59 103 Brown rice
Sodium 4 4
Vitamin A 865 0 Yardlong bean (Asparagus bean)
Vitamin E 0.17 Brown rice
Vitamin D 0 0
Vitamin B1 0.107 0.178 Brown rice
Vitamin B2 0.11 0.069 Yardlong bean (Asparagus bean)
Vitamin B3 0.41 2.561 Brown rice
Vitamin B5 0.055 0.38 Brown rice
Vitamin B6 0.024 0.123 Brown rice
Vitamin B12 0 0
Vitamin K 0.2 Brown rice
Folate 62 9 Yardlong bean (Asparagus bean)
Trans Fat 0 0
Saturated Fat 0.105 0.26 Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036 0.369 Brown rice
Polyunsaturated fat 0.169 0.366 Brown rice
Tryptophan 0.032 0.033 Brown rice
Threonine 0.104 0.095 Yardlong bean (Asparagus bean)
Isoleucine 0.15 0.109 Yardlong bean (Asparagus bean)
Leucine 0.2 0.214 Brown rice
Lysine 0.184 0.099 Yardlong bean (Asparagus bean)
Methionine 0.04 0.058 Brown rice
Phenylalanine 0.154 0.133 Yardlong bean (Asparagus bean)
Valine 0.162 0.151 Yardlong bean (Asparagus bean)
Histidine 0.09 0.066 Yardlong bean (Asparagus bean)
Fructose 0 Brown rice

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. 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.