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

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 C +∞%
Contains more Vitamin A +4452.6%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 63% 52% 0% 0% 27% 26% 8% 4% 6% 0% 0% 47%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 17% 0% 29% 61% 127% 65% 91% 0% 5% 72%
Contains more Vitamin C +∞%
Contains more Vitamin A +4452.6%
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 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 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

Which food is preferable for your diet?

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

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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 ($)

All nutrients comparison - raw data values

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

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.