Garlic vs. Yardlong bean (Asparagus bean) — In-Depth Nutrition Comparison
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A recap on differences between Garlic and Yardlong bean (Asparagus bean)
- Garlic has more Vitamin B6, Manganese, Copper, Selenium, Vitamin C, Phosphorus, Calcium, Vitamin B5, and Vitamin B1, however, Yardlong bean (Asparagus bean) is higher in Folate.
- Garlic covers your daily Vitamin B6 needs 93% more than Yardlong bean (Asparagus bean).
- Yardlong bean (Asparagus bean) contains 12 times less Vitamin B5 than Garlic. Garlic contains 0.596mg of Vitamin B5, while Yardlong bean (Asparagus bean) contains 0.051mg.
Food varieties used in this article are Garlic, raw and Yardlong bean, cooked, boiled, drained, without salt.
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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
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Calcium
+311.4%
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Iron
+73.5%
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Phosphorus
+168.4%
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Potassium
+38.3%
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Zinc
+222.2%
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Copper
+536.2%
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Manganese
+731.8%
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Selenium
+846.7%
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Magnesium
+68%
Contains
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Sodium
-76.5%
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Calcium
+311.4%
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Iron
+73.5%
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Phosphorus
+168.4%
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Potassium
+38.3%
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Zinc
+222.2%
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Copper
+536.2%
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Manganese
+731.8%
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Selenium
+846.7%
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Magnesium
+68%
Contains
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Sodium
-76.5%
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.
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Contains
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Vitamin C
+92.6%
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Vitamin B1
+135.3%
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Vitamin B2
+11.1%
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Vitamin B3
+11.1%
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Vitamin B5
+1068.6%
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Vitamin B6
+5045.8%
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Vitamin A
+4900%
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Folate
+1400%
Equal in Vitamin B2 - 0.099
Equal in Vitamin B3 - 0.63
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Vitamin C
+92.6%
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Vitamin B1
+135.3%
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Vitamin B2
+11.1%
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Vitamin B3
+11.1%
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Vitamin B5
+1068.6%
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Vitamin B6
+5045.8%
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Vitamin A
+4900%
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Folate
+1400%
Equal in Vitamin B2 - 0.099
Equal in Vitamin B3 - 0.63
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+151.4%
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Fats
+400%
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Carbs
+260.1%
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Other
+108.3%
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Water
+49.3%
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
Protein:
2.53 g
Fats:
0.1 g
Carbs:
9.18 g
Water:
87.47 g
Other:
0.72 g
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Protein
+151.4%
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Fats
+400%
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Carbs
+260.1%
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Other
+108.3%
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Water
+49.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+22.2%
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Polyunsaturated fat
+492.9%
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Saturated Fat
-70.8%
Saturated Fat:
0.089 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.249 g
Saturated Fat:
0.026 g
Monounsaturated Fat:
0.009 g
Polyunsaturated fat:
0.042 g
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Monounsaturated Fat
+22.2%
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Polyunsaturated fat
+492.9%
Contains
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Saturated Fat
-70.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Glycemic Index | |||
Rich in minerals | |||
Rich in vitamins | |||
Lower in Cholesterol | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 30.96g | 9.18g | |
Protein | 6.36g | 2.53g | |
Fats | 0.5g | 0.1g | |
Carbs | 33.06g | 9.18g | |
Calories | 149kcal | 47kcal | |
Sugar | 1g | ||
Fiber | 2.1g | ||
Calcium | 181mg | 44mg | |
Iron | 1.7mg | 0.98mg | |
Magnesium | 25mg | 42mg | |
Phosphorus | 153mg | 57mg | |
Potassium | 401mg | 290mg | |
Sodium | 17mg | 4mg | |
Zinc | 1.16mg | 0.36mg | |
Copper | 0.299mg | 0.047mg | |
Manganese | 1.672mg | 0.201mg | |
Selenium | 14.2µg | 1.5µg | |
Vitamin A | 9IU | 450IU | |
Vitamin A RAE | 0µg | 23µg | |
Vitamin E | 0.08mg | ||
Vitamin C | 31.2mg | 16.2mg | |
Vitamin B1 | 0.2mg | 0.085mg | |
Vitamin B2 | 0.11mg | 0.099mg | |
Vitamin B3 | 0.7mg | 0.63mg | |
Vitamin B5 | 0.596mg | 0.051mg | |
Vitamin B6 | 1.235mg | 0.024mg | |
Folate | 3µg | 45µg | |
Vitamin K | 1.7µg | ||
Tryptophan | 0.066mg | 0.029mg | |
Threonine | 0.157mg | 0.094mg | |
Isoleucine | 0.217mg | 0.135mg | |
Leucine | 0.308mg | 0.18mg | |
Lysine | 0.273mg | 0.166mg | |
Methionine | 0.076mg | 0.036mg | |
Phenylalanine | 0.183mg | 0.139mg | |
Valine | 0.291mg | 0.146mg | |
Histidine | 0.113mg | 0.082mg | |
Saturated Fat | 0.089g | 0.026g | |
Monounsaturated Fat | 0.011g | 0.009g | |
Polyunsaturated fat | 0.249g | 0.042g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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
43%
15%
Minerals Daily Need Coverage Score
67%
19%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Yardlong bean (Asparagus bean) is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)