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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

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +340%
Contains more Iron +390%
Contains more Magnesium +250%
Contains more Phosphorus +32.6%
Contains more Potassium +728.6%
Contains less Sodium -75%
Contains more Zinc +36.1%
Contains more Copper +46.8%
Contains more Manganese +134.8%
Contains more Selenium +400%
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 3% 8% 9% 19% 4% 1% 14% 24% 62% 41%
Contains more Calcium +340%
Contains more Iron +390%
Contains more Magnesium +250%
Contains more Phosphorus +32.6%
Contains more Potassium +728.6%
Contains less Sodium -75%
Contains more Zinc +36.1%
Contains more Copper +46.8%
Contains more Manganese +134.8%
Contains more 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
Rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +661.5%
Contains more Vitamin B3 +57.5%
Contains more Folate +1400%
Contains more Vitamin B5 +664.7%
Contains more Vitamin B6 +287.5%
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% 1% 0% 0% 5% 3% 8% 24% 22% 3% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +325%
Contains more Vitamin B2 +661.5%
Contains more Vitamin B3 +57.5%
Contains more Folate +1400%
Contains more Vitamin B5 +664.7%
Contains more Vitamin B6 +287.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +27.8%
Contains more Other +71.4%
Contains more Fats +180%
Contains more Carbs +206.9%
Equal in Protein - 2.69
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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 Water +27.8%
Contains more Other +71.4%
Contains more Fats +180%
Contains more Carbs +206.9%
Equal in Protein - 2.69

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +877.8%
Contains more Polyunsaturated fat +81%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Contains less Saturated Fat -66.2%
Contains more Monounsaturated Fat +877.8%
Contains more 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.
Yardlong bean (Asparagus bean) Rice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Rice Opinion
Net carbs 9.18g 27.77g Rice
Protein 2.53g 2.69g Rice
Fats 0.1g 0.28g Rice
Carbs 9.18g 28.17g Rice
Calories 47kcal 130kcal Rice
Sugar 0.05g Yardlong bean (Asparagus bean)
Fiber 0.4g Rice
Calcium 44mg 10mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.2mg Yardlong bean (Asparagus bean)
Magnesium 42mg 12mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 43mg Yardlong bean (Asparagus bean)
Potassium 290mg 35mg Yardlong bean (Asparagus bean)
Sodium 4mg 1mg Rice
Zinc 0.36mg 0.49mg Rice
Copper 0.047mg 0.069mg Rice
Manganese 0.201mg 0.472mg Rice
Selenium 1.5µg 7.5µg Rice
Vitamin A 450IU 0IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.04mg Rice
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.02mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.013mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 0.4mg Yardlong bean (Asparagus bean)
Vitamin B5 0.051mg 0.39mg Rice
Vitamin B6 0.024mg 0.093mg Rice
Folate 45µg 3µg Yardlong bean (Asparagus bean)
Tryptophan 0.029mg 0.031mg Rice
Threonine 0.094mg 0.096mg Rice
Isoleucine 0.135mg 0.116mg Yardlong bean (Asparagus bean)
Leucine 0.18mg 0.222mg Rice
Lysine 0.166mg 0.097mg Yardlong bean (Asparagus bean)
Methionine 0.036mg 0.063mg Rice
Phenylalanine 0.139mg 0.144mg Rice
Valine 0.146mg 0.164mg Rice
Histidine 0.082mg 0.063mg Yardlong bean (Asparagus bean)
Saturated Fat 0.026g 0.077g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.088g Rice
Polyunsaturated fat 0.042g 0.076g Rice

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 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)
5%
Rice
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
18%
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 lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.051g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $1)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 3mg)
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 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. 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.