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  6. Yardlong bean (Asparagus bean) raw vs. Garlic powder

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

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How are yardlong bean (Asparagus bean) raw and garlic powder different?

  • Yardlong bean (Asparagus bean) raw is higher in vitamin C; however, garlic powder is richer in vitamin B6, iron, copper, phosphorus, selenium, manganese, potassium, vitamin B1, and zinc.
  • Daily need coverage for vitamin B6 for garlic powder is 125% higher.
  • Yardlong bean (Asparagus bean) raw contains 16 times more vitamin C than garlic powder. While yardlong bean (Asparagus bean) raw contains 18.8mg of vitamin C, garlic powder contains only 1.2mg.
  • Garlic powder has a lower glycemic index (5) than yardlong bean (Asparagus bean) raw (86).

Yardlong bean, raw and Spices, garlic powder are the varieties used in this article.

Infographic

Yardlong bean (Asparagus bean) raw vs Garlic powder 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -93.3%
Contains more MagnesiumMagnesium +75%
Contains more CalciumCalcium +58%
Contains more PotassiumPotassium +397.1%
Contains more IronIron +1102.1%
Contains more CopperCopper +1010.4%
Contains more ZincZinc +708.1%
Contains more PhosphorusPhosphorus +601.7%
Contains more ManganeseManganese +377.6%
Contains more SeleniumSelenium +1493.3%

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%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +31.9%
Contains more Vitamin B1Vitamin B1 +306.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +94.1%
Contains more Vitamin B5Vitamin B5 +1250.9%
Contains more Vitamin B6Vitamin B6 +6791.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yardlong bean (Asparagus bean) raw Garlic powder DV% diff.
Vitamin B6 0.024mg 1.654mg 125%
Iron 0.47mg 5.65mg 65%
Copper 0.048mg 0.533mg 54%
Phosphorus 59mg 414mg 51%
Selenium 1.5µg 23.9µg 41%
Fiber 9g 36%
Manganese 0.205mg 0.979mg 34%
Protein 2.8g 16.55g 28%
Potassium 240mg 1193mg 28%
Vitamin B1 0.107mg 0.435mg 27%
Zinc 0.37mg 2.99mg 24%
Carbs 8.35g 72.73g 21%
Vitamin C 18.8mg 1.2mg 20%
Vitamin B5 0.055mg 0.743mg 14%
Calories 47kcal 331kcal 14%
Choline 67.5mg 12%
Magnesium 44mg 77mg 8%
Vitamin A 43µg 0µg 5%
Folate 62µg 47µg 4%
Vitamin E 0.67mg 4%
Calcium 50mg 79mg 3%
Vitamin B2 0.11mg 0.141mg 2%
Vitamin B3 0.41mg 0.796mg 2%
Sodium 4mg 60mg 2%
Fats 0.4g 0.73g 1%
Saturated fat 0.105g 0.249g 1%
Net carbs 8.35g 63.73g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.036g 0.115g 0%
Polyunsaturated fat 0.169g 0.178g 0%
Tryptophan 0.032mg 0.121mg 0%
Threonine 0.104mg 0.374mg 0%
Isoleucine 0.15mg 0.414mg 0%
Leucine 0.2mg 0.728mg 0%
Lysine 0.184mg 0.768mg 0%
Methionine 0.04mg 0.111mg 0%
Phenylalanine 0.154mg 0.525mg 0%
Valine 0.162mg 0.667mg 0%
Histidine 0.09mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +1262%
Contains more ProteinProtein +491.1%
Contains more FatsFats +82.5%
Contains more CarbsCarbs +771%
Contains more OtherOther +490%

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
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -57.8%
Contains more Mono. FatMonounsaturated fat +219.4%
~equal in Polyunsaturated fat ~0.178g

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 powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.