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Yardlong bean (Asparagus bean) raw vs. Garlic — In-Depth Nutrition Comparison

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The main differences between yardlong bean (Asparagus bean) raw and garlic

  • Yardlong bean (Asparagus bean) raw is richer in vitamin A and folate, yet garlic is richer in vitamin B6, manganese, copper, selenium, iron, vitamin C, phosphorus, and calcium.
  • Daily need coverage for vitamin B6 for garlic is 93% higher.
  • Yardlong bean (Asparagus bean) raw contains 96 times more vitamin A than garlic. Yardlong bean (Asparagus bean) raw contains 865IU of vitamin A, while garlic contains 9IU.
  • Garlic has a lower glycemic index than yardlong bean (Asparagus bean) raw.

Food types used in this article are Yardlong bean, raw and Garlic, raw.

Infographic

Yardlong bean (Asparagus bean) raw vs Garlic 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 31% 15% 21% 18% 16% 10% 25% 0.52% 27% 8.2%
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%
Contains more MagnesiumMagnesium +76%
Contains less SodiumSodium -76.5%
Contains more CalciumCalcium +262%
Contains more PotassiumPotassium +67.1%
Contains more IronIron +261.7%
Contains more CopperCopper +522.9%
Contains more ZincZinc +213.5%
Contains more PhosphorusPhosphorus +159.3%
Contains more ManganeseManganese +715.6%
Contains more SeleniumSelenium +846.7%

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 63% 14% 0% 0% 27% 25% 7.7% 3.3% 5.5% 0% 0% 47% 0%
Garlic
8
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%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +1966.7%
Contains more Vitamin CVitamin C +66%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B3Vitamin B3 +70.7%
Contains more Vitamin B5Vitamin B5 +983.6%
Contains more Vitamin B6Vitamin B6 +5045.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 88%
Protein: 2.8 g
Fats: 0.4 g
Carbs: 8.35 g
Water: 87.85 g
Other: 0.6 g
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
Contains more WaterWater +50%
Contains more ProteinProtein +127.1%
Contains more FatsFats +25%
Contains more CarbsCarbs +295.9%
Contains more OtherOther +150%

Fat Type Comparison

Fat type breakdown side-by-side comparison
34% 12% 55%
Saturated fat: Sat. Fat 0.105 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.169 g
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
Contains more Mono. FatMonounsaturated fat +227.3%
Contains less Sat. FatSaturated fat -15.2%
Contains more Poly. FatPolyunsaturated fat +47.3%

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) raw Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat 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 Yardlong bean (Asparagus bean) raw Garlic DV% diff.
Vitamin B6 0.024mg 1.235mg 93%
Manganese 0.205mg 1.672mg 64%
Copper 0.048mg 0.299mg 28%
Selenium 1.5µg 14.2µg 23%
Folate 62µg 3µg 15%
Iron 0.47mg 1.7mg 15%
Vitamin C 18.8mg 31.2mg 14%
Calcium 50mg 181mg 13%
Phosphorus 59mg 153mg 13%
Vitamin B5 0.055mg 0.596mg 11%
Vitamin B1 0.107mg 0.2mg 8%
Carbs 8.35g 33.06g 8%
Fiber 2.1g 8%
Protein 2.8g 6.36g 7%
Zinc 0.37mg 1.16mg 7%
Calories 47kcal 149kcal 5%
Vitamin A 43µg 0µg 5%
Potassium 240mg 401mg 5%
Magnesium 44mg 25mg 5%
Choline 23.2mg 4%
Vitamin B3 0.41mg 0.7mg 2%
Polyunsaturated fat 0.169g 0.249g 1%
Sodium 4mg 17mg 1%
Vitamin K 1.7µg 1%
Vitamin E 0.08mg 1%
Fats 0.4g 0.5g 0%
Net carbs 8.35g 30.96g N/A
Sugar 1g N/A
Vitamin B2 0.11mg 0.11mg 0%
Saturated fat 0.105g 0.089g 0%
Monounsaturated fat 0.036g 0.011g 0%
Tryptophan 0.032mg 0.066mg 0%
Threonine 0.104mg 0.157mg 0%
Isoleucine 0.15mg 0.217mg 0%
Leucine 0.2mg 0.308mg 0%
Lysine 0.184mg 0.273mg 0%
Methionine 0.04mg 0.076mg 0%
Phenylalanine 0.154mg 0.183mg 0%
Valine 0.162mg 0.291mg 0%
Histidine 0.09mg 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yardlong bean (Asparagus bean) raw Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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) raw
41%
Garlic
Minerals Daily Need Coverage Score
17%
Yardlong bean (Asparagus bean) raw
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.016g)
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. Yardlong bean (Asparagus bean) raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169222/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.