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  6. Garlic vs. Broccoli

Garlic vs. Broccoli — In-Depth Nutrition Comparison

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A recap on differences between Garlic and Broccoli

  • Garlic has more Vitamin B6, Manganese, Copper, Selenium, Calcium, Phosphorus, and Iron, however, Broccoli is higher in Vitamin K, Vitamin C, and Folate.
  • Broccoli covers your daily Vitamin K needs 83% more than Garlic.
  • Broccoli contains 8 times less Manganese than Garlic. Garlic contains 1.672mg of Manganese, while Broccoli contains 0.21mg.

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

Infographic

Garlic vs Broccoli 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.
Garlic
Garlic
10
:
0
Broccoli
Broccoli
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%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 28% 15% 29% 28% 5% 12% 17% 28% 14%
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.
Garlic
Garlic
4
:
6
Broccoli
Broccoli
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
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%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Equal in Vitamin B5 - 0.573
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%
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%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
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%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Equal in Vitamin B5 - 0.573

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Broccoli
Broccoli
Contains more Protein +125.5%
Contains more Fats +35.1%
Contains more Carbs +397.9%
Contains more Other +72.4%
Contains more Water +52.4%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Broccoli
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more Protein +125.5%
Contains more Fats +35.1%
Contains more Carbs +397.9%
Contains more Other +72.4%
Contains more Water +52.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
1
Broccoli
Broccoli
Contains more Polyunsaturated fat +555.3%
Contains less Saturated Fat -56.2%
Equal in Monounsaturated Fat - 0.011
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Broccoli
44% 13% 43%
Saturated Fat: 0.039 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.038 g
Contains more Polyunsaturated fat +555.3%
Contains less Saturated Fat -56.2%
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.
Garlic Broccoli
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 Garlic Broccoli Opinion
Net carbs 30.96g 4.04g Garlic
Protein 6.36g 2.82g Garlic
Fats 0.5g 0.37g Garlic
Carbs 33.06g 6.64g Garlic
Calories 149kcal 34kcal Garlic
Fructose 0.68g Broccoli
Sugar 1g 1.7g Garlic
Fiber 2.1g 2.6g Broccoli
Calcium 181mg 47mg Garlic
Iron 1.7mg 0.73mg Garlic
Magnesium 25mg 21mg Garlic
Phosphorus 153mg 66mg Garlic
Potassium 401mg 316mg Garlic
Sodium 17mg 33mg Garlic
Zinc 1.16mg 0.41mg Garlic
Copper 0.299mg 0.049mg Garlic
Manganese 1.672mg 0.21mg Garlic
Selenium 14.2µg 2.5µg Garlic
Vitamin A 9IU 623IU Broccoli
Vitamin A RAE 0µg 31µg Broccoli
Vitamin E 0.08mg 0.78mg Broccoli
Vitamin C 31.2mg 89.2mg Broccoli
Vitamin B1 0.2mg 0.071mg Garlic
Vitamin B2 0.11mg 0.117mg Broccoli
Vitamin B3 0.7mg 0.639mg Garlic
Vitamin B5 0.596mg 0.573mg Garlic
Vitamin B6 1.235mg 0.175mg Garlic
Folate 3µg 63µg Broccoli
Vitamin K 1.7µg 101.6µg Broccoli
Tryptophan 0.066mg 0.033mg Garlic
Threonine 0.157mg 0.088mg Garlic
Isoleucine 0.217mg 0.079mg Garlic
Leucine 0.308mg 0.129mg Garlic
Lysine 0.273mg 0.135mg Garlic
Methionine 0.076mg 0.038mg Garlic
Phenylalanine 0.183mg 0.117mg Garlic
Valine 0.291mg 0.125mg Garlic
Histidine 0.113mg 0.059mg Garlic
Saturated Fat 0.089g 0.039g Broccoli
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.249g 0.038g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Broccoli
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
43%
Garlic
65%
Broccoli
Minerals Daily Need Coverage Score
67%
Garlic
19%
Broccoli

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.