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  6. Yardlong beans vs. Garlic

Yardlong beans vs. Garlic — In-Depth Nutrition Comparison

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A recap on differences between yardlong beans and garlic

  • Yardlong beans has more folate; however, garlic is higher in vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, calcium, vitamin B5, and vitamin B1.
  • Garlic covers your daily vitamin B6 needs 93% more than yardlong beans.
  • Garlic contains 15 times less folate than yardlong beans. Yardlong beans contains 45µg of folate, while garlic contains 3µg.
  • The glycemic index of yardlong beans is higher.

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

Infographic

Yardlong beans 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 30% 13% 26% 37% 16% 9.8% 24% 0.52% 26% 8.2%
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%
Contains more MagnesiumMagnesium +68%
Contains less SodiumSodium -76.5%
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%

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 54% 7.7% 0% 0% 21% 23% 12% 3.1% 5.5% 0% 0% 34% 0%
Garlic
Garlic
9
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 +1400%
Contains more Vitamin CVitamin C +92.6%
Contains more Vitamin B1Vitamin B1 +135.3%
Contains more Vitamin B2Vitamin B2 +11.1%
Contains more Vitamin B3Vitamin B3 +11.1%
Contains more Vitamin B5Vitamin B5 +1068.6%
Contains more Vitamin B6Vitamin B6 +5045.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 87%
Protein: 2.53 g
Fats: 0.1 g
Carbs: 9.18 g
Water: 87.47 g
Other: 0.72 g
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
Contains more WaterWater +49.3%
Contains more ProteinProtein +151.4%
Contains more FatsFats +400%
Contains more CarbsCarbs +260.1%
Contains more OtherOther +108.3%

Fat Type Comparison

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

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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. Yardlong beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169223/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.