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

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

  • The amount of Phosphorus, Copper, Zinc, Manganese, Vitamin B3, Magnesium, Vitamin B6, Vitamin C, Vitamin B5, and Iron in Wild rice is higher than in Yardlong bean (Asparagus bean).
  • Wild rice's daily need coverage for Phosphorus is 53% more.

We used Yardlong bean, raw and Wild rice, raw types in this article.

Infographic

Yardlong bean (Asparagus bean) vs Wild 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 +138.1%
Contains less Sodium -42.9%
Contains more Iron +317%
Contains more Magnesium +302.3%
Contains more Phosphorus +633.9%
Contains more Potassium +77.9%
Contains more Zinc +1510.8%
Contains more Copper +991.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 18% 32% 26% 22% 1% 11% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 74% 127% 186% 38% 1% 163% 175%
Contains more Calcium +138.1%
Contains less Sodium -42.9%
Contains more Iron +317%
Contains more Magnesium +302.3%
Contains more Phosphorus +633.9%
Contains more Potassium +77.9%
Contains more Zinc +1510.8%
Contains more Copper +991.7%

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 A +4452.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.2%
Contains more Vitamin B3 +1542.2%
Contains more Vitamin B5 +1852.7%
Contains more Vitamin B6 +1529.2%
Contains more Folate +53.2%
Equal in Vitamin B1 - 0.115
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +4452.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +138.2%
Contains more Vitamin B3 +1542.2%
Contains more Vitamin B5 +1852.7%
Contains more Vitamin B6 +1529.2%
Contains more Folate +53.2%
Equal in Vitamin B1 - 0.115

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Wild rice Opinion
Net carbs 8.35g 68.7g Wild rice
Protein 2.8g 14.73g Wild rice
Fats 0.4g 1.08g Wild rice
Carbs 8.35g 74.9g Wild rice
Calories 47kcal 357kcal Wild rice
Starch g g
Fructose g g
Sugar g 2.5g Yardlong bean (Asparagus bean)
Fiber g 6.2g Wild rice
Calcium 50mg 21mg Yardlong bean (Asparagus bean)
Iron 0.47mg 1.96mg Wild rice
Magnesium 44mg 177mg Wild rice
Phosphorus 59mg 433mg Wild rice
Potassium 240mg 427mg Wild rice
Sodium 4mg 7mg Yardlong bean (Asparagus bean)
Zinc 0.37mg 5.96mg Wild rice
Copper 0.048mg 0.524mg Wild rice
Vitamin A 865IU 19IU Yardlong bean (Asparagus bean)
Vitamin E mg 0.82mg Wild rice
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 18.8mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.107mg 0.115mg Wild rice
Vitamin B2 0.11mg 0.262mg Wild rice
Vitamin B3 0.41mg 6.733mg Wild rice
Vitamin B5 0.055mg 1.074mg Wild rice
Vitamin B6 0.024mg 0.391mg Wild rice
Folate 62µg 95µg Wild rice
Vitamin B12 0µg 0µg
Vitamin K µg 1.9µg Wild rice
Tryptophan 0.032mg 0.179mg Wild rice
Threonine 0.104mg 0.469mg Wild rice
Isoleucine 0.15mg 0.618mg Wild rice
Leucine 0.2mg 1.018mg Wild rice
Lysine 0.184mg 0.629mg Wild rice
Methionine 0.04mg 0.438mg Wild rice
Phenylalanine 0.154mg 0.721mg Wild rice
Valine 0.162mg 0.858mg Wild rice
Histidine 0.09mg 0.384mg Wild rice
Cholesterol 0mg 0mg
Trans Fat 0g g Wild rice
Saturated Fat 0.105g 0.156g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.036g 0.159g Wild rice
Polyunsaturated fat 0.169g 0.676g Wild rice

Which food is preferable for your diet?

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

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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)
39
Wild rice
Mineral Summary Score
17
Yardlong bean (Asparagus bean)
96
Wild 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)
88%
Wild rice
Carbohydrates
8%
Yardlong bean (Asparagus bean)
75%
Wild rice
Fats
2%
Yardlong bean (Asparagus bean)
5%
Wild rice

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 3mg)
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 lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Wild rice
Wild rice is relatively richer in minerals
Which food is richer in vitamins?
Wild rice
Wild rice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.