Yardlong bean (Asparagus bean) raw vs. Garlic — In-Depth Nutrition Comparison
Compare
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
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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.8 g
Fats:
0.4 g
Carbs:
8.35 g
Water:
87.85 g
Other:
0.6 g
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
Saturated fat:
Sat. Fat
0.105 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.169 g
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.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
41%
Minerals Daily Need Coverage Score
17%
67%
Comparison summary
Which food is lower in Sugar?
Yardlong bean (Asparagus bean) raw is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Yardlong bean (Asparagus bean) raw contains less Sodium (difference - 13mg)
Which food is cheaper?
Yardlong bean (Asparagus bean) raw is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 0.016g)
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?
?
The foods are relatively equal in Cholesterol (0 mg)