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  6. Broccoli vs. Garlic

Broccoli vs. Garlic — In-Depth Nutrition Comparison

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A recap on differences between Broccoli and Garlic

  • Broccoli has more Vitamin K, Vitamin C, and Folate, however, Garlic is higher in Vitamin B6, Manganese, Copper, Selenium, Calcium, Phosphorus, and Iron.
  • Broccoli covers your daily Vitamin K needs 83% more than Garlic.
  • Garlic contains 21 times less Folate than Broccoli. Broccoli contains 63µg of Folate, while Garlic contains 3µg.

Food varieties used in this article are Broccoli, raw and Garlic, raw.

Infographic

Broccoli 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.
Broccoli
Broccoli
0
:
10
Garlic
Garlic
Contains more Calcium +285.1%
Contains more Iron +132.9%
Contains more Magnesium +19%
Contains more Phosphorus +131.8%
Contains more Potassium +26.9%
Contains less Sodium -48.5%
Contains more Zinc +182.9%
Contains more Copper +510.2%
Contains more Manganese +696.2%
Contains more Selenium +468%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Calcium +285.1%
Contains more Iron +132.9%
Contains more Magnesium +19%
Contains more Phosphorus +131.8%
Contains more Potassium +26.9%
Contains less Sodium -48.5%
Contains more Zinc +182.9%
Contains more Copper +510.2%
Contains more Manganese +696.2%
Contains more Selenium +468%

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.
Broccoli
Broccoli
6
:
4
Garlic
Garlic
Contains more Vitamin A +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin C +185.9%
Contains more Folate +2000%
Contains more Vitamin K +5876.5%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.7
Equal in Vitamin B5 - 0.596
Broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin C +185.9%
Contains more Folate +2000%
Contains more Vitamin K +5876.5%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.7
Equal in Vitamin B5 - 0.596

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broccoli
Broccoli
1
:
4
Garlic
Garlic
Contains more Water +52.4%
Contains more Protein +125.5%
Contains more Fats +35.1%
Contains more Carbs +397.9%
Contains more Other +72.4%
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Garlic
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 Water +52.4%
Contains more Protein +125.5%
Contains more Fats +35.1%
Contains more Carbs +397.9%
Contains more Other +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broccoli
Broccoli
1
:
1
Garlic
Garlic
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +555.3%
Equal in Monounsaturated Fat - 0.011
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -56.2%
Contains more Polyunsaturated fat +555.3%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Broccoli Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Garlic Opinion
Net carbs 4.04g 30.96g Garlic
Protein 2.82g 6.36g Garlic
Fats 0.37g 0.5g Garlic
Carbs 6.64g 33.06g Garlic
Calories 34kcal 149kcal Garlic
Fructose 0.68g Broccoli
Sugar 1.7g 1g Garlic
Fiber 2.6g 2.1g Broccoli
Calcium 47mg 181mg Garlic
Iron 0.73mg 1.7mg Garlic
Magnesium 21mg 25mg Garlic
Phosphorus 66mg 153mg Garlic
Potassium 316mg 401mg Garlic
Sodium 33mg 17mg Garlic
Zinc 0.41mg 1.16mg Garlic
Copper 0.049mg 0.299mg Garlic
Manganese 0.21mg 1.672mg Garlic
Selenium 2.5µg 14.2µg Garlic
Vitamin A 623IU 9IU Broccoli
Vitamin A RAE 31µg 0µg Broccoli
Vitamin E 0.78mg 0.08mg Broccoli
Vitamin C 89.2mg 31.2mg Broccoli
Vitamin B1 0.071mg 0.2mg Garlic
Vitamin B2 0.117mg 0.11mg Broccoli
Vitamin B3 0.639mg 0.7mg Garlic
Vitamin B5 0.573mg 0.596mg Garlic
Vitamin B6 0.175mg 1.235mg Garlic
Folate 63µg 3µg Broccoli
Vitamin K 101.6µg 1.7µg Broccoli
Tryptophan 0.033mg 0.066mg Garlic
Threonine 0.088mg 0.157mg Garlic
Isoleucine 0.079mg 0.217mg Garlic
Leucine 0.129mg 0.308mg Garlic
Lysine 0.135mg 0.273mg Garlic
Methionine 0.038mg 0.076mg Garlic
Phenylalanine 0.117mg 0.183mg Garlic
Valine 0.125mg 0.291mg Garlic
Histidine 0.059mg 0.113mg Garlic
Saturated Fat 0.039g 0.089g Broccoli
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.038g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
65%
Broccoli
43%
Garlic
Minerals Daily Need Coverage Score
19%
Broccoli
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.