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Yardlong bean (Asparagus bean) vs Rice - In-Depth Nutrition Comparison

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The main differences between Yardlong bean (Asparagus bean) and Rice

  • Yardlong bean (Asparagus bean) is richer in Vitamin C, Folate, Magnesium, Vitamin B2, Vitamin B1, and Potassium, yet Rice is richer in Manganese, Selenium, Vitamin B5, and Vitamin B6.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 21% higher.
  • Yardlong bean (Asparagus bean) contains 21 times more Folate than Rice. Yardlong bean (Asparagus bean) contains 62µg of Folate, while Rice contains 3µg.

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

Infographic

Yardlong bean (Asparagus bean) 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
5
:
3
Rice
Rice
Contains more Calcium +400%
Contains more Iron +135%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Potassium +585.7%
Contains less Sodium -75%
Contains more Zinc +32.4%
Contains more Copper +43.8%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 8% 9% 19% 4% 1% 14% 24%
Contains more Calcium +400%
Contains more Iron +135%
Contains more Magnesium +266.7%
Contains more Phosphorus +37.2%
Contains more Potassium +585.7%
Contains less Sodium -75%
Contains more Zinc +32.4%
Contains more Copper +43.8%

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
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
6
:
4
Rice
Rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +435%
Contains more Vitamin B2 +746.2%
Contains more Folate +1966.7%
Contains more Vitamin B5 +609.1%
Contains more Vitamin B6 +287.5%
Equal in Vitamin B3 - 0.4
Yardlong bean (Asparagus bean)
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 52% 0% 0% 63% 27% 26% 8% 4% 6% 47% 0% 0%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +435%
Contains more Vitamin B2 +746.2%
Contains more Folate +1966.7%
Contains more Vitamin B5 +609.1%
Contains more Vitamin B6 +287.5%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
4
:
1
Rice
Rice
Contains more Fats +42.9%
Contains more Water +28.4%
Contains more Other +42.9%
Contains more Carbs +237.4%
Equal in Protein - 2.69
Yardlong bean (Asparagus bean)
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
Rice
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 Fats +42.9%
Contains more Water +28.4%
Contains more Other +42.9%
Contains more Carbs +237.4%
Equal in Protein - 2.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
1
:
2
Rice
Rice
Contains more Polyunsaturated fat +122.4%
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +144.4%
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.105 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.169 g
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains more Polyunsaturated fat +122.4%
Contains less Saturated Fat -26.7%
Contains more Monounsaturated Fat +144.4%

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) Rice
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Rice Opinion
Net carbs 8.35g 27.77g Rice
Protein 2.8g 2.69g Yardlong bean (Asparagus bean)
Fats 0.4g 0.28g Yardlong bean (Asparagus bean)
Carbs 8.35g 28.17g Rice
Calories 47kcal 130kcal Rice
Sugar 0.05g Yardlong bean (Asparagus bean)
Fiber 0.4g Rice
Calcium 50mg 10mg Yardlong bean (Asparagus bean)
Iron 0.47mg 0.2mg Yardlong bean (Asparagus bean)
Magnesium 44mg 12mg Yardlong bean (Asparagus bean)
Phosphorus 59mg 43mg Yardlong bean (Asparagus bean)
Potassium 240mg 35mg Yardlong bean (Asparagus bean)
Sodium 4mg 1mg Rice
Zinc 0.37mg 0.49mg Rice
Copper 0.048mg 0.069mg Rice
Vitamin A 865IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 43µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.04mg Rice
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.02mg Yardlong bean (Asparagus bean)
Vitamin B2 0.11mg 0.013mg Yardlong bean (Asparagus bean)
Vitamin B3 0.41mg 0.4mg Yardlong bean (Asparagus bean)
Vitamin B5 0.055mg 0.39mg Rice
Vitamin B6 0.024mg 0.093mg Rice
Folate 62µg 3µg Yardlong bean (Asparagus bean)
Tryptophan 0.032mg 0.031mg Yardlong bean (Asparagus bean)
Threonine 0.104mg 0.096mg Yardlong bean (Asparagus bean)
Isoleucine 0.15mg 0.116mg Yardlong bean (Asparagus bean)
Leucine 0.2mg 0.222mg Rice
Lysine 0.184mg 0.097mg Yardlong bean (Asparagus bean)
Methionine 0.04mg 0.063mg Rice
Phenylalanine 0.154mg 0.144mg Yardlong bean (Asparagus bean)
Valine 0.162mg 0.164mg Rice
Histidine 0.09mg 0.063mg Yardlong bean (Asparagus bean)
Saturated Fat 0.105g 0.077g Rice
Monounsaturated Fat 0.036g 0.088g Rice
Polyunsaturated fat 0.169g 0.076g Yardlong bean (Asparagus bean)

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) Rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
5%
Rice
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean)
10%
Rice

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.05g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food is richer in minerals?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is relatively richer in minerals
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Rice
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 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

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. 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.