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  6. Bean raw vs. Garlic

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.

Infographic

Bean raw 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.
Bean raw
Bean raw
8
:
2
Garlic
Garlic
Contains more Iron +198.2%
Contains more Magnesium +604%
Contains more Phosphorus +168.6%
Contains more Potassium +247.4%
Contains less Sodium -29.4%
Contains more Zinc +96.6%
Contains more Copper +198.7%
Contains more Selenium +96.5%
Contains more Calcium +60.2%
Contains more Manganese +45.6%
Bean raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +198.2%
Contains more Magnesium +604%
Contains more Phosphorus +168.6%
Contains more Potassium +247.4%
Contains less Sodium -29.4%
Contains more Zinc +96.6%
Contains more Copper +198.7%
Contains more Selenium +96.5%
Contains more Calcium +60.2%
Contains more Manganese +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.
Bean raw
Bean raw
7
:
3
Garlic
Garlic
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +256.5%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B5 +31.7%
Contains more Folate +17400%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +395.2%
Contains more Vitamin B6 +160.5%
Bean raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 14%
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 E +162.5%
Contains more Vitamin B1 +256.5%
Contains more Vitamin B2 +92.7%
Contains more Vitamin B3 +67.7%
Contains more Vitamin B5 +31.7%
Contains more Folate +17400%
Contains more Vitamin K +229.4%
Contains more Vitamin A +∞%
Contains more Vitamin C +395.2%
Contains more Vitamin B6 +160.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Bean raw
Bean raw
4
:
1
Garlic
Garlic
Contains more Protein +236.8%
Contains more Fats +146%
Contains more Carbs +89.2%
Contains more Other +131.3%
Contains more Water +417%
Bean raw
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +236.8%
Contains more Fats +146%
Contains more Carbs +89.2%
Contains more Other +131.3%
Contains more Water +417%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Bean raw
Bean raw
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +1981.8%
Contains more Polyunsaturated fat +63.5%
Contains less Saturated Fat -62.1%
Bean raw
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +1981.8%
Contains more Polyunsaturated fat +63.5%
Contains less Saturated Fat -62.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Garlic Opinion
Net carbs 47.05g 30.96g Bean raw
Protein 21.42g 6.36g Bean raw
Fats 1.23g 0.5g Bean raw
Carbs 62.55g 33.06g Bean raw
Calories 347kcal 149kcal Bean raw
Starch 34.17g Bean raw
Sugar 2.11g 1g Garlic
Fiber 15.5g 2.1g Bean raw
Calcium 113mg 181mg Garlic
Iron 5.07mg 1.7mg Bean raw
Magnesium 176mg 25mg Bean raw
Phosphorus 411mg 153mg Bean raw
Potassium 1393mg 401mg Bean raw
Sodium 12mg 17mg Bean raw
Zinc 2.28mg 1.16mg Bean raw
Copper 0.893mg 0.299mg Bean raw
Manganese 1.148mg 1.672mg Garlic
Selenium 27.9µg 14.2µg Bean raw
Vitamin A 0IU 9IU Garlic
Vitamin E 0.21mg 0.08mg Bean raw
Vitamin C 6.3mg 31.2mg Garlic
Vitamin B1 0.713mg 0.2mg Bean raw
Vitamin B2 0.212mg 0.11mg Bean raw
Vitamin B3 1.174mg 0.7mg Bean raw
Vitamin B5 0.785mg 0.596mg Bean raw
Vitamin B6 0.474mg 1.235mg Garlic
Folate 525µg 3µg Bean raw
Vitamin K 5.6µg 1.7µg Bean raw
Tryptophan 0.237mg 0.066mg Bean raw
Threonine 0.81mg 0.157mg Bean raw
Isoleucine 0.871mg 0.217mg Bean raw
Leucine 1.558mg 0.308mg Bean raw
Lysine 1.356mg 0.273mg Bean raw
Methionine 0.259mg 0.076mg Bean raw
Phenylalanine 1.095mg 0.183mg Bean raw
Valine 0.998mg 0.291mg Bean raw
Histidine 0.556mg 0.113mg Bean raw
Saturated Fat 0.235g 0.089g Garlic
Monounsaturated Fat 0.229g 0.011g Bean raw
Polyunsaturated fat 0.407g 0.249g Bean raw

Which food is preferable for your diet?

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

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
70%
Bean raw
43%
Garlic
Minerals Daily Need Coverage Score
131%
Bean raw
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.11g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.146g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 3)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.9)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 5mg)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.