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  6. Yardlong beans vs. Rice

Yardlong beans vs. Rice — In-Depth Nutrition Comparison

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A recap on the differences between yardlong beans and rice

  • Yardlong beans has more vitamin C, folate, iron, vitamin A, potassium, magnesium, and vitamin B2; however, rice is higher in manganese, selenium, and vitamin B5.
  • Yardlong beans covers your daily vitamin C needs 18% more than rice.
  • The glycemic index of yardlong beans is higher.

Food varieties used in this article are Yardlong bean, cooked, boiled, drained, without salt and Rice, white, long-grain, regular, unenriched, cooked without salt.

Infographic

Yardlong beans 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" 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%
Rice
Rice
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +340%
Contains more PotassiumPotassium +728.6%
Contains more IronIron +390%
Contains more PhosphorusPhosphorus +32.6%
Contains more CopperCopper +46.8%
Contains more ZincZinc +36.1%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +134.8%
Contains more SeleniumSelenium +400%

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%
Rice
Rice
4
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +325%
Contains more Vitamin B2Vitamin B2 +661.5%
Contains more Vitamin B3Vitamin B3 +57.5%
Contains more FolateFolate +1400%
Contains more Vitamin B5Vitamin B5 +664.7%
Contains more Vitamin B6Vitamin B6 +287.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Rice DV% diff.
Vitamin C 16.2mg 0mg 18%
Manganese 0.201mg 0.472mg 12%
Selenium 1.5µg 7.5µg 11%
Folate 45µg 3µg 11%
Iron 0.98mg 0.2mg 10%
Potassium 290mg 35mg 8%
Magnesium 42mg 12mg 7%
Vitamin B5 0.051mg 0.39mg 7%
Vitamin B2 0.099mg 0.013mg 7%
Carbs 9.18g 28.17g 6%
Vitamin B6 0.024mg 0.093mg 5%
Vitamin B1 0.085mg 0.02mg 5%
Calories 47kcal 130kcal 4%
Calcium 44mg 10mg 3%
Vitamin A 23µg 0µg 3%
Phosphorus 57mg 43mg 2%
Copper 0.047mg 0.069mg 2%
Fiber 0.4g 2%
Zinc 0.36mg 0.49mg 1%
Vitamin B3 0.63mg 0.4mg 1%
Protein 2.53g 2.69g 0%
Fats 0.1g 0.28g 0%
Net carbs 9.18g 27.77g N/A
Sugar 0.05g N/A
Sodium 4mg 1mg 0%
Vitamin E 0.04mg 0%
Choline 2.1mg 0%
Saturated fat 0.026g 0.077g 0%
Monounsaturated fat 0.009g 0.088g 0%
Polyunsaturated fat 0.042g 0.076g 0%
Tryptophan 0.029mg 0.031mg 0%
Threonine 0.094mg 0.096mg 0%
Isoleucine 0.135mg 0.116mg 0%
Leucine 0.18mg 0.222mg 0%
Lysine 0.166mg 0.097mg 0%
Methionine 0.036mg 0.063mg 0%
Phenylalanine 0.139mg 0.144mg 0%
Valine 0.146mg 0.164mg 0%
Histidine 0.082mg 0.063mg 0%

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
Rice
Rice
3
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more WaterWater +27.8%
Contains more OtherOther +71.4%
Contains more FatsFats +180%
Contains more CarbsCarbs +206.9%
~equal in Protein ~2.69g

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
Rice
Rice
2
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains less Sat. FatSaturated fat -66.2%
Contains more Mono. FatMonounsaturated fat +877.8%
Contains more Poly. FatPolyunsaturated fat +81%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/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.