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  6. Garlic vs. Yardlong bean (Asparagus bean)

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.

Infographic

Garlic vs Yardlong bean (Asparagus bean) 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.
Garlic
Garlic
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Calcium +311.4%
Contains more Iron +73.5%
Contains more Phosphorus +168.4%
Contains more Potassium +38.3%
Contains more Zinc +222.2%
Contains more Copper +536.2%
Contains more Manganese +731.8%
Contains more Selenium +846.7%
Contains more Magnesium +68%
Contains less Sodium -76.5%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Yardlong bean (Asparagus bean)
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 37% 30% 25% 26% 1% 10% 16% 27% 9%
Contains more Calcium +311.4%
Contains more Iron +73.5%
Contains more Phosphorus +168.4%
Contains more Potassium +38.3%
Contains more Zinc +222.2%
Contains more Copper +536.2%
Contains more Manganese +731.8%
Contains more Selenium +846.7%
Contains more Magnesium +68%
Contains less 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.
Garlic
Garlic
8
:
2
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Vitamin C +92.6%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +1068.6%
Contains more Vitamin B6 +5045.8%
Contains more Vitamin A +4900%
Contains more Folate +1400%
Equal in Vitamin B2 - 0.099
Equal in Vitamin B3 - 0.63
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Yardlong bean (Asparagus bean)
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%
Contains more Vitamin C +92.6%
Contains more Vitamin B1 +135.3%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B3 +11.1%
Contains more Vitamin B5 +1068.6%
Contains more Vitamin B6 +5045.8%
Contains more Vitamin A +4900%
Contains more Folate +1400%
Equal in Vitamin B2 - 0.099
Equal in Vitamin B3 - 0.63

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Protein +151.4%
Contains more Fats +400%
Contains more Carbs +260.1%
Contains more Other +108.3%
Contains more Water +49.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Yardlong bean (Asparagus bean)
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
Contains more Protein +151.4%
Contains more Fats +400%
Contains more Carbs +260.1%
Contains more Other +108.3%
Contains more Water +49.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean)
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +492.9%
Contains less Saturated Fat -70.8%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Yardlong bean (Asparagus bean)
34% 12% 55%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.042 g
Contains more Monounsaturated Fat +22.2%
Contains more Polyunsaturated fat +492.9%
Contains less 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.
Garlic Yardlong bean (Asparagus bean)
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Yardlong bean (Asparagus bean) Opinion
Net carbs 30.96g 9.18g Garlic
Protein 6.36g 2.53g Garlic
Fats 0.5g 0.1g Garlic
Carbs 33.06g 9.18g Garlic
Calories 149kcal 47kcal Garlic
Sugar 1g Yardlong bean (Asparagus bean)
Fiber 2.1g Garlic
Calcium 181mg 44mg Garlic
Iron 1.7mg 0.98mg Garlic
Magnesium 25mg 42mg Yardlong bean (Asparagus bean)
Phosphorus 153mg 57mg Garlic
Potassium 401mg 290mg Garlic
Sodium 17mg 4mg Yardlong bean (Asparagus bean)
Zinc 1.16mg 0.36mg Garlic
Copper 0.299mg 0.047mg Garlic
Manganese 1.672mg 0.201mg Garlic
Selenium 14.2µg 1.5µg Garlic
Vitamin A 9IU 450IU Yardlong bean (Asparagus bean)
Vitamin A RAE 0µg 23µg Yardlong bean (Asparagus bean)
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 16.2mg Garlic
Vitamin B1 0.2mg 0.085mg Garlic
Vitamin B2 0.11mg 0.099mg Garlic
Vitamin B3 0.7mg 0.63mg Garlic
Vitamin B5 0.596mg 0.051mg Garlic
Vitamin B6 1.235mg 0.024mg Garlic
Folate 3µg 45µg Yardlong bean (Asparagus bean)
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg 0.029mg Garlic
Threonine 0.157mg 0.094mg Garlic
Isoleucine 0.217mg 0.135mg Garlic
Leucine 0.308mg 0.18mg Garlic
Lysine 0.273mg 0.166mg Garlic
Methionine 0.076mg 0.036mg Garlic
Phenylalanine 0.183mg 0.139mg Garlic
Valine 0.291mg 0.146mg Garlic
Histidine 0.113mg 0.082mg Garlic
Saturated Fat 0.089g 0.026g Yardlong bean (Asparagus bean)
Monounsaturated Fat 0.011g 0.009g Garlic
Polyunsaturated fat 0.249g 0.042g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Yardlong bean (Asparagus bean)
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
43%
Garlic
15%
Yardlong bean (Asparagus bean)
Minerals Daily Need Coverage Score
67%
Garlic
19%
Yardlong bean (Asparagus bean)

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Yardlong bean (Asparagus bean)
Yardlong bean (Asparagus bean) is cheaper (difference - $0.6)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Yardlong bean (Asparagus bean) - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.