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  6. Broad bean raw vs. Garlic

Broad bean raw vs. Garlic — In-Depth Nutrition Comparison

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How are broad bean raw and garlic different?

  • Broad bean raw is richer in folate, vitamin K, fiber, vitamin B2, and copper, while garlic is higher in vitamin B6, manganese, vitamin C, selenium, and calcium.
  • Garlic covers your daily need for vitamin B6, 87% more than broad bean raw.
  • Broad bean raw contains 49 times more folate than garlic. Broad bean raw contains 148µg of folate, while garlic contains 3µg.
  • Broad bean raw has a higher glycemic index (79) than garlic (30).

Beans, fava, in pod, raw and Garlic, raw types were used in this article.

Infographic

Broad 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Garlic
Garlic
7
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 +32%
Contains more CopperCopper +34.4%
Contains more CalciumCalcium +389.2%
Contains more PotassiumPotassium +20.8%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +153%
Contains more SeleniumSelenium +1675%
~equal in Iron ~1.7mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Garlic
Garlic
5
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 Vitamin EVitamin E +1350%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more Vitamin KVitamin K +2305.9%
Contains more FolateFolate +4833.3%
Contains more Vitamin CVitamin C +743.2%
Contains more Vitamin B1Vitamin B1 +50.4%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +1087.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad bean raw Garlic DV% diff.
Vitamin B6 0.104mg 1.235mg 87%
Manganese 0.661mg 1.672mg 44%
Folate 148µg 3µg 36%
Vitamin K 40.9µg 1.7µg 33%
Vitamin C 3.7mg 31.2mg 31%
Selenium 0.8µg 14.2µg 24%
Fiber 7.5g 2.1g 22%
Calcium 37mg 181mg 14%
Vitamin B2 0.29mg 0.11mg 14%
Copper 0.402mg 0.299mg 11%
Vitamin B3 2.249mg 0.7mg 10%
Vitamin E 1.16mg 0.08mg 7%
Vitamin B5 0.225mg 0.596mg 7%
Vitamin B1 0.133mg 0.2mg 6%
Carbs 17.63g 33.06g 5%
Choline 23.2mg 4%
Protein 7.92g 6.36g 3%
Calories 88kcal 149kcal 3%
Phosphorus 129mg 153mg 3%
Vitamin A 17µg 0µg 2%
Iron 1.55mg 1.7mg 2%
Potassium 332mg 401mg 2%
Magnesium 33mg 25mg 2%
Polyunsaturated fat 0.342g 0.249g 1%
Zinc 1mg 1.16mg 1%
Fats 0.73g 0.5g 0%
Net carbs 10.13g 30.96g N/A
Sugar 9.21g 1g N/A
Sodium 25mg 17mg 0%
Saturated fat 0.118g 0.089g 0%
Monounsaturated fat 0.104g 0.011g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Garlic
Garlic
2
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 ProteinProtein +24.5%
Contains more FatsFats +46%
Contains more WaterWater +23.9%
Contains more CarbsCarbs +87.5%
Contains more OtherOther +33.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Garlic
Garlic
1
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 more Mono. FatMonounsaturated fat +845.5%
Contains more Poly. FatPolyunsaturated fat +37.3%
Contains less Sat. FatSaturated fat -24.6%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.