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  6. Yardlong beans vs. Wild rice

Yardlong beans vs. Wild rice — In-Depth Nutrition Comparison

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How are yardlong beans and wild rice different?

  • Yardlong beans is higher in vitamin C, vitamin A, and potassium; however, wild rice is richer in zinc, vitamin B6, and copper.
  • Daily need coverage for vitamin C for yardlong beans is 18% higher.
  • Yardlong beans contains 150 times more vitamin A than wild rice. While yardlong beans contains 450IU of vitamin A, wild rice contains only 3IU.
  • Wild rice has a lower glycemic index (57) than yardlong beans (86).

Yardlong bean, cooked, boiled, drained, without salt and Wild rice, cooked are the varieties used in this article.

Infographic

Yardlong beans vs Wild 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 0.9% 8.9% 23% 40% 37% 35% 0.39% 37% 4.4%
Contains more MagnesiumMagnesium +31.3%
Contains more CalciumCalcium +1366.7%
Contains more PotassiumPotassium +187.1%
Contains more IronIron +63.3%
Contains more SeleniumSelenium +87.5%
Contains more CopperCopper +157.4%
Contains more ZincZinc +272.2%
Contains more PhosphorusPhosphorus +43.9%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 4.8% 0% 13% 20% 24% 9.2% 31% 0% 1.3% 20% 5.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +63.5%
Contains more Vitamin B2Vitamin B2 +13.8%
Contains more FolateFolate +73.1%
Contains more Vitamin B3Vitamin B3 +104.3%
Contains more Vitamin B5Vitamin B5 +202%
Contains more Vitamin B6Vitamin B6 +462.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong beans Wild rice DV% diff.
Vitamin C 16.2mg 0mg 18%
Vitamin B6 0.024mg 0.135mg 9%
Zinc 0.36mg 1.34mg 9%
Copper 0.047mg 0.121mg 8%
Fiber 1.8g 7%
Potassium 290mg 101mg 6%
Folate 45µg 26µg 5%
Iron 0.98mg 0.6mg 5%
Manganese 0.201mg 0.282mg 4%
Carbs 9.18g 21.34g 4%
Vitamin B3 0.63mg 1.287mg 4%
Calcium 44mg 3mg 4%
Phosphorus 57mg 82mg 4%
Calories 47kcal 101kcal 3%
Protein 2.53g 3.99g 3%
Vitamin B1 0.085mg 0.052mg 3%
Vitamin A 23µg 0µg 3%
Magnesium 42mg 32mg 2%
Vitamin B5 0.051mg 0.154mg 2%
Choline 10.2mg 2%
Vitamin E 0.24mg 2%
Polyunsaturated fat 0.042g 0.213g 1%
Selenium 1.5µg 0.8µg 1%
Vitamin B2 0.099mg 0.087mg 1%
Fats 0.1g 0.34g 0%
Net carbs 9.18g 19.54g N/A
Sugar 0.73g N/A
Sodium 4mg 3mg 0%
Vitamin K 0.5µg 0%
Saturated fat 0.026g 0.049g 0%
Monounsaturated fat 0.009g 0.05g 0%
Tryptophan 0.029mg 0.049mg 0%
Threonine 0.094mg 0.127mg 0%
Isoleucine 0.135mg 0.167mg 0%
Leucine 0.18mg 0.276mg 0%
Lysine 0.166mg 0.17mg 0%
Methionine 0.036mg 0.119mg 0%
Phenylalanine 0.139mg 0.195mg 0%
Valine 0.146mg 0.232mg 0%
Histidine 0.082mg 0.104mg 0%
Fructose 0.2g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 WaterWater +18.3%
Contains more OtherOther +80%
Contains more ProteinProtein +57.7%
Contains more FatsFats +240%
Contains more CarbsCarbs +132.5%

Fat Type Comparison

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

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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 beans - 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.