Yardlong bean (Asparagus bean) vs. Rice — In-Depth Nutrition Comparison
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A recap on differences between Yardlong bean (Asparagus bean) and Rice
- Yardlong bean (Asparagus bean) has more Vitamin C, Folate, Iron, Potassium, Magnesium, Vitamin B2, and Vitamin B1, however, Rice is higher in Manganese, Selenium, and Vitamin B5.
- Yardlong bean (Asparagus bean) covers your daily Vitamin C needs 18% more than Rice.
- Rice contains 15 times less Folate than Yardlong bean (Asparagus bean). Yardlong bean (Asparagus bean) contains 45µg of Folate, while Rice contains 3µg.
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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+340%
Contains
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Iron
+390%
Contains
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Magnesium
+250%
Contains
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Phosphorus
+32.6%
Contains
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Potassium
+728.6%
Contains
less
Sodium
-75%
Contains
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Zinc
+36.1%
Contains
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Copper
+46.8%
Contains
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Manganese
+134.8%
Contains
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Selenium
+400%
Contains
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Calcium
+340%
Contains
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Iron
+390%
Contains
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Magnesium
+250%
Contains
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Phosphorus
+32.6%
Contains
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Potassium
+728.6%
Contains
less
Sodium
-75%
Contains
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Zinc
+36.1%
Contains
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Copper
+46.8%
Contains
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Manganese
+134.8%
Contains
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Selenium
+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.
:
4
Contains
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Vitamin A
+∞%
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Vitamin C
+∞%
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Vitamin B1
+325%
Contains
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Vitamin B2
+661.5%
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Vitamin B3
+57.5%
Contains
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Folate
+1400%
Contains
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Vitamin B5
+664.7%
Contains
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Vitamin B6
+287.5%
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+325%
Contains
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Vitamin B2
+661.5%
Contains
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Vitamin B3
+57.5%
Contains
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Folate
+1400%
Contains
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Vitamin B5
+664.7%
Contains
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Vitamin B6
+287.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Water
+27.8%
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Other
+71.4%
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Fats
+180%
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Carbs
+206.9%
Equal in Protein - 2.69
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
Protein:
2.69 g
Fats:
0.28 g
Carbs:
28.17 g
Water:
68.44 g
Other:
0.42 g
Contains
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Water
+27.8%
Contains
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Other
+71.4%
Contains
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Fats
+180%
Contains
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Carbs
+206.9%
Equal in Protein - 2.69
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-66.2%
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Monounsaturated Fat
+877.8%
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Polyunsaturated fat
+81%
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.042 g
Saturated Fat:
0.077 g
Monounsaturated Fat:
0.088 g
Polyunsaturated fat:
0.076 g
Contains
less
Saturated Fat
-66.2%
Contains
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Monounsaturated Fat
+877.8%
Contains
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Polyunsaturated fat
+81%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Sodium | |||
Lower in Glycemic Index | |||
Lower in Cholesterol | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 9.18g | 27.77g | |
Protein | 2.53g | 2.69g | |
Fats | 0.1g | 0.28g | |
Carbs | 9.18g | 28.17g | |
Calories | 47kcal | 130kcal | |
Sugar | 0.05g | ||
Fiber | 0.4g | ||
Calcium | 44mg | 10mg | |
Iron | 0.98mg | 0.2mg | |
Magnesium | 42mg | 12mg | |
Phosphorus | 57mg | 43mg | |
Potassium | 290mg | 35mg | |
Sodium | 4mg | 1mg | |
Zinc | 0.36mg | 0.49mg | |
Copper | 0.047mg | 0.069mg | |
Manganese | 0.201mg | 0.472mg | |
Selenium | 1.5µg | 7.5µg | |
Vitamin A | 450IU | 0IU | |
Vitamin A RAE | 23µg | 0µg | |
Vitamin E | 0.04mg | ||
Vitamin C | 16.2mg | 0mg | |
Vitamin B1 | 0.085mg | 0.02mg | |
Vitamin B2 | 0.099mg | 0.013mg | |
Vitamin B3 | 0.63mg | 0.4mg | |
Vitamin B5 | 0.051mg | 0.39mg | |
Vitamin B6 | 0.024mg | 0.093mg | |
Folate | 45µg | 3µg | |
Tryptophan | 0.029mg | 0.031mg | |
Threonine | 0.094mg | 0.096mg | |
Isoleucine | 0.135mg | 0.116mg | |
Leucine | 0.18mg | 0.222mg | |
Lysine | 0.166mg | 0.097mg | |
Methionine | 0.036mg | 0.063mg | |
Phenylalanine | 0.139mg | 0.144mg | |
Valine | 0.146mg | 0.164mg | |
Histidine | 0.082mg | 0.063mg | |
Saturated Fat | 0.026g | 0.077g | |
Monounsaturated Fat | 0.009g | 0.088g | |
Polyunsaturated fat | 0.042g | 0.076g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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%
5%
Minerals Daily Need Coverage Score
19%
18%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.05g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Rice contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
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.