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

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How are Yardlong bean (Asparagus bean) and Wild rice different?

  • Yardlong bean (Asparagus bean) is higher in Vitamin C, and Potassium, however, Wild rice is richer in Zinc, Vitamin B6, and Copper.
  • Daily need coverage for Vitamin C from Yardlong bean (Asparagus bean) is 18% higher.
  • Yardlong bean (Asparagus bean) contains 15 times more Calcium than Wild rice. While Yardlong bean (Asparagus bean) contains 44mg of Calcium, Wild rice contains only 3mg.

Yardlong bean, cooked, boiled, drained, without salt and Wild rice, cooked are the varieties used 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +1366.7%
Contains more Iron +63.3%
Contains more Magnesium +31.3%
Contains more Potassium +187.1%
Contains more Selenium +87.5%
Contains more Phosphorus +43.9%
Contains less Sodium -25%
Contains more Zinc +272.2%
Contains more Copper +157.4%
Contains more Manganese +40.3%
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 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +1366.7%
Contains more Iron +63.3%
Contains more Magnesium +31.3%
Contains more Potassium +187.1%
Contains more Selenium +87.5%
Contains more Phosphorus +43.9%
Contains less Sodium -25%
Contains more Zinc +272.2%
Contains more Copper +157.4%
Contains more Manganese +40.3%

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.
:
Contains more Vitamin A +14900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.5%
Contains more Vitamin B2 +13.8%
Contains more Folate +73.1%
Contains more Vitamin B3 +104.3%
Contains more Vitamin B5 +202%
Contains more Vitamin B6 +462.5%
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 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +14900%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +63.5%
Contains more Vitamin B2 +13.8%
Contains more Folate +73.1%
Contains more Vitamin B3 +104.3%
Contains more Vitamin B5 +202%
Contains more Vitamin B6 +462.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +18.3%
Contains more Other +80%
Contains more Protein +57.7%
Contains more Fats +240%
Contains more Carbs +132.5%
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Water +18.3%
Contains more Other +80%
Contains more Protein +57.7%
Contains more Fats +240%
Contains more Carbs +132.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +407.1%
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains less Saturated Fat -46.9%
Contains more Monounsaturated Fat +455.6%
Contains more Polyunsaturated fat +407.1%

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

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) Wild rice Opinion
Net carbs 9.18g 19.54g Wild rice
Protein 2.53g 3.99g Wild rice
Fats 0.1g 0.34g Wild rice
Carbs 9.18g 21.34g Wild rice
Calories 47kcal 101kcal Wild rice
Fructose 0.2g Wild rice
Sugar 0.73g Yardlong bean (Asparagus bean)
Fiber 1.8g Wild rice
Calcium 44mg 3mg Yardlong bean (Asparagus bean)
Iron 0.98mg 0.6mg Yardlong bean (Asparagus bean)
Magnesium 42mg 32mg Yardlong bean (Asparagus bean)
Phosphorus 57mg 82mg Wild rice
Potassium 290mg 101mg Yardlong bean (Asparagus bean)
Sodium 4mg 3mg Wild rice
Zinc 0.36mg 1.34mg Wild rice
Copper 0.047mg 0.121mg Wild rice
Manganese 0.201mg 0.282mg Wild rice
Selenium 1.5µg 0.8µg Yardlong bean (Asparagus bean)
Vitamin A 450IU 3IU Yardlong bean (Asparagus bean)
Vitamin A RAE 23µg 0µg Yardlong bean (Asparagus bean)
Vitamin E 0.24mg Wild rice
Vitamin C 16.2mg 0mg Yardlong bean (Asparagus bean)
Vitamin B1 0.085mg 0.052mg Yardlong bean (Asparagus bean)
Vitamin B2 0.099mg 0.087mg Yardlong bean (Asparagus bean)
Vitamin B3 0.63mg 1.287mg Wild rice
Vitamin B5 0.051mg 0.154mg Wild rice
Vitamin B6 0.024mg 0.135mg Wild rice
Folate 45µg 26µg Yardlong bean (Asparagus bean)
Vitamin K 0.5µg Wild rice
Tryptophan 0.029mg 0.049mg Wild rice
Threonine 0.094mg 0.127mg Wild rice
Isoleucine 0.135mg 0.167mg Wild rice
Leucine 0.18mg 0.276mg Wild rice
Lysine 0.166mg 0.17mg Wild rice
Methionine 0.036mg 0.119mg Wild rice
Phenylalanine 0.139mg 0.195mg Wild rice
Valine 0.146mg 0.232mg Wild rice
Histidine 0.082mg 0.104mg Wild rice
Saturated Fat 0.026g 0.049g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.009g 0.05g Wild rice
Polyunsaturated fat 0.042g 0.213g 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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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)
10%
Wild rice
Minerals Daily Need Coverage Score
19%
Yardlong bean (Asparagus bean)
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 0.73g)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Wild rice
Wild rice is lower in glycemic index (difference - 29)
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 ($)
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. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.