Bean raw vs. Garlic — In-Depth Nutrition Comparison
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What are the differences between bean raw and garlic?
- Bean raw is higher in folate, copper, fiber, vitamin B1, iron, phosphorus, magnesium, and potassium, yet garlic is higher in vitamin B6 and vitamin C.
- Bean raw's daily need coverage for folate is 131% more.
- Bean raw has 7 times more fiber than garlic. While bean raw has 15.5g of fiber, garlic has only 2.1g.
We used Beans, pinto, mature seeds, raw and Garlic, raw types in this article.
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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.
| Contains more MagnesiumMagnesium | +604% |
| Contains more PotassiumPotassium | +247.4% |
| Contains more IronIron | +198.2% |
| Contains more CopperCopper | +198.7% |
| Contains more ZincZinc | +96.6% |
| Contains more PhosphorusPhosphorus | +168.6% |
| Contains less SodiumSodium | -29.4% |
| Contains more SeleniumSelenium | +96.5% |
| Contains more CalciumCalcium | +60.2% |
| Contains more ManganeseManganese | +45.6% |
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 EVitamin E | +162.5% |
| Contains more Vitamin B1Vitamin B1 | +256.5% |
| Contains more Vitamin B2Vitamin B2 | +92.7% |
| Contains more Vitamin B3Vitamin B3 | +67.7% |
| Contains more Vitamin B5Vitamin B5 | +31.7% |
| Contains more Vitamin KVitamin K | +229.4% |
| Contains more FolateFolate | +17400% |
| Contains more CholineCholine | +185.3% |
| Contains more Vitamin CVitamin C | +395.2% |
| Contains more Vitamin B6Vitamin B6 | +160.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Folate | 525µg | 3µg | 131% |
| Copper | 0.893mg | 0.299mg | 66% |
| Vitamin B6 | 0.474mg | 1.235mg | 59% |
| Fiber | 15.5g | 2.1g | 54% |
| Vitamin B1 | 0.713mg | 0.2mg | 43% |
| Iron | 5.07mg | 1.7mg | 42% |
| Phosphorus | 411mg | 153mg | 37% |
| Magnesium | 176mg | 25mg | 36% |
| Protein | 21.42g | 6.36g | 30% |
| Potassium | 1393mg | 401mg | 29% |
| Vitamin C | 6.3mg | 31.2mg | 28% |
| Selenium | 27.9µg | 14.2µg | 25% |
| Manganese | 1.148mg | 1.672mg | 23% |
| Starch | 34.17g | 14% | |
| Calories | 347kcal | 149kcal | 10% |
| Zinc | 2.28mg | 1.16mg | 10% |
| Carbs | 62.55g | 33.06g | 10% |
| Vitamin B2 | 0.212mg | 0.11mg | 8% |
| Choline | 66.2mg | 23.2mg | 8% |
| Calcium | 113mg | 181mg | 7% |
| Vitamin B5 | 0.785mg | 0.596mg | 4% |
| Vitamin K | 5.6µg | 1.7µg | 3% |
| Vitamin B3 | 1.174mg | 0.7mg | 3% |
| Polyunsaturated fat | 0.407g | 0.249g | 1% |
| Saturated fat | 0.235g | 0.089g | 1% |
| Monounsaturated fat | 0.229g | 0.011g | 1% |
| Fats | 1.23g | 0.5g | 1% |
| Vitamin E | 0.21mg | 0.08mg | 1% |
| Net carbs | 47.05g | 30.96g | N/A |
| Sugar | 2.11g | 1g | N/A |
| Sodium | 12mg | 17mg | 0% |
| Tryptophan | 0.237mg | 0.066mg | 0% |
| Threonine | 0.81mg | 0.157mg | 0% |
| Isoleucine | 0.871mg | 0.217mg | 0% |
| Leucine | 1.558mg | 0.308mg | 0% |
| Lysine | 1.356mg | 0.273mg | 0% |
| Methionine | 0.259mg | 0.076mg | 0% |
| Phenylalanine | 1.095mg | 0.183mg | 0% |
| Valine | 0.998mg | 0.291mg | 0% |
| Histidine | 0.556mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +236.8% |
| Contains more FatsFats | +146% |
| Contains more CarbsCarbs | +89.2% |
| Contains more OtherOther | +131.3% |
| Contains more WaterWater | +417% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1981.8% |
| Contains more Poly. FatPolyunsaturated fat | +63.5% |
| Contains less Sat. FatSaturated fat | -62.1% |