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  6. Garlic vs. Yardlong beans

Garlic vs. Yardlong beans — In-Depth Nutrition Comparison

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A recap on the differences between garlic and yardlong beans

  • Garlic has more vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, calcium, vitamin B5, and vitamin B1; however, yardlong beans is higher in folate.
  • Garlic covers your daily vitamin B6 needs 93% more than yardlong beans.
  • Yardlong beans contains 12 times less vitamin B5 than garlic. Garlic contains 0.596mg of vitamin B5, while yardlong beans contains 0.051mg.
  • The glycemic index of yardlong beans is higher.

Food varieties used in this article are Garlic, raw and Yardlong bean, cooked, boiled, drained, without salt.

Infographic

Garlic vs Yardlong beans 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.
Garlic
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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%
Contains more CalciumCalcium +311.4%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +73.5%
Contains more CopperCopper +536.2%
Contains more ZincZinc +222.2%
Contains more PhosphorusPhosphorus +168.4%
Contains more ManganeseManganese +731.8%
Contains more SeleniumSelenium +846.7%
Contains more MagnesiumMagnesium +68%
Contains less SodiumSodium -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
7
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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%
Contains more Vitamin CVitamin C +92.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B5Vitamin B5 +1068.6%
Contains more Vitamin B6Vitamin B6 +5045.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1400%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.099mg
~equal in Vitamin B3 ~0.63mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Yardlong beans DV% diff.
Vitamin B6 1.235mg 0.024mg 93%
Manganese 1.672mg 0.201mg 64%
Copper 0.299mg 0.047mg 28%
Selenium 14.2µg 1.5µg 23%
Vitamin C 31.2mg 16.2mg 17%
Calcium 181mg 44mg 14%
Phosphorus 153mg 57mg 14%
Folate 3µg 45µg 11%
Vitamin B5 0.596mg 0.051mg 11%
Vitamin B1 0.2mg 0.085mg 10%
Iron 1.7mg 0.98mg 9%
Carbs 33.06g 9.18g 8%
Protein 6.36g 2.53g 8%
Fiber 2.1g 8%
Zinc 1.16mg 0.36mg 7%
Calories 149kcal 47kcal 5%
Magnesium 25mg 42mg 4%
Choline 23.2mg 4%
Vitamin A 0µg 23µg 3%
Potassium 401mg 290mg 3%
Polyunsaturated fat 0.249g 0.042g 1%
Sodium 17mg 4mg 1%
Vitamin B2 0.11mg 0.099mg 1%
Vitamin K 1.7µg 1%
Fats 0.5g 0.1g 1%
Vitamin E 0.08mg 1%
Net carbs 30.96g 9.18g N/A
Sugar 1g N/A
Vitamin B3 0.7mg 0.63mg 0%
Saturated fat 0.089g 0.026g 0%
Monounsaturated fat 0.011g 0.009g 0%
Tryptophan 0.066mg 0.029mg 0%
Threonine 0.157mg 0.094mg 0%
Isoleucine 0.217mg 0.135mg 0%
Leucine 0.308mg 0.18mg 0%
Lysine 0.273mg 0.166mg 0%
Methionine 0.076mg 0.036mg 0%
Phenylalanine 0.183mg 0.139mg 0%
Valine 0.291mg 0.146mg 0%
Histidine 0.113mg 0.082mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
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 ProteinProtein +151.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +260.1%
Contains more OtherOther +108.3%
Contains more WaterWater +49.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
34% 12% 55%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +492.9%
Contains less Sat. FatSaturated fat -70.8%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Yardlong beans - 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.