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  6. Broad bean vs. Garlic

Broad bean vs. Garlic — In-Depth Nutrition Comparison

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The main differences between Broad bean and Garlic

  • Broad bean is richer in Folate, yet Garlic is richer in Vitamin B6, Manganese, Copper, Selenium, Calcium, Vitamin C, Phosphorus, Vitamin B5, and Zinc.
  • Daily need coverage for Vitamin B6 from Garlic is 93% higher.
  • Broad bean contains 19 times more Folate than Garlic. Broad bean contains 58µg of Folate, while Garlic contains 3µg.

Food types used in this article are Broadbeans, immature seeds, cooked, boiled, drained, without salt and Garlic, raw.

Infographic

Broad bean 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.
Broad bean
Broad bean
1
:
9
Garlic
Garlic
Contains more Magnesium +24%
Contains more Calcium +905.6%
Contains more Iron +13.3%
Contains more Phosphorus +109.6%
Contains more Potassium +107.8%
Contains less Sodium -58.5%
Contains more Zinc +146.8%
Contains more Copper +398.3%
Contains more Manganese +540.6%
Contains more Selenium +1320%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +24%
Contains more Calcium +905.6%
Contains more Iron +13.3%
Contains more Phosphorus +109.6%
Contains more Potassium +107.8%
Contains less Sodium -58.5%
Contains more Zinc +146.8%
Contains more Copper +398.3%
Contains more Manganese +540.6%
Contains more Selenium +1320%

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.
Broad bean
Broad bean
3
:
7
Garlic
Garlic
Contains more Vitamin A +2900%
Contains more Vitamin B3 +71.4%
Contains more Folate +1833.3%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +803%
Contains more Vitamin B6 +4158.6%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
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 +2900%
Contains more Vitamin B3 +71.4%
Contains more Folate +1833.3%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +803%
Contains more Vitamin B6 +4158.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Broad bean
Broad bean
1
:
3
Garlic
Garlic
Contains more Water +42.9%
Contains more Protein +32.5%
Contains more Carbs +227.3%
Contains more Other +66.7%
Equal in Fats - 0.5
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 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 +42.9%
Contains more Protein +32.5%
Contains more Carbs +227.3%
Contains more Other +66.7%
Equal in Fats - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Broad bean
Broad bean
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +21.7%
Contains less Saturated Fat -37.3%
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +21.7%
Contains less Saturated Fat -37.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Broad bean Garlic Opinion
Net carbs 6.5g 30.96g Garlic
Protein 4.8g 6.36g Garlic
Fats 0.5g 0.5g
Carbs 10.1g 33.06g Garlic
Calories 62kcal 149kcal Garlic
Sugar 1g Broad bean
Fiber 3.6g 2.1g Broad bean
Calcium 18mg 181mg Garlic
Iron 1.5mg 1.7mg Garlic
Magnesium 31mg 25mg Broad bean
Phosphorus 73mg 153mg Garlic
Potassium 193mg 401mg Garlic
Sodium 41mg 17mg Garlic
Zinc 0.47mg 1.16mg Garlic
Copper 0.06mg 0.299mg Garlic
Manganese 0.261mg 1.672mg Garlic
Selenium 1µg 14.2µg Garlic
Vitamin A 270IU 9IU Broad bean
Vitamin A RAE 14µg 0µg Broad bean
Vitamin E 0.08mg Garlic
Vitamin C 19.8mg 31.2mg Garlic
Vitamin B1 0.128mg 0.2mg Garlic
Vitamin B2 0.09mg 0.11mg Garlic
Vitamin B3 1.2mg 0.7mg Broad bean
Vitamin B5 0.066mg 0.596mg Garlic
Vitamin B6 0.029mg 1.235mg Garlic
Folate 58µg 3µg Broad bean
Vitamin K 1.7µg Garlic
Tryptophan 0.048mg 0.066mg Garlic
Threonine 0.178mg 0.157mg Broad bean
Isoleucine 0.215mg 0.217mg Garlic
Leucine 0.37mg 0.308mg Broad bean
Lysine 0.313mg 0.273mg Broad bean
Methionine 0.037mg 0.076mg Garlic
Phenylalanine 0.195mg 0.183mg Broad bean
Valine 0.235mg 0.291mg Garlic
Histidine 0.115mg 0.113mg Broad bean
Saturated Fat 0.142g 0.089g Garlic
Monounsaturated Fat 0.02g 0.011g Broad bean
Polyunsaturated fat 0.303g 0.249g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broad bean Garlic
Low Fats diet Equal
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
18%
Broad bean
43%
Garlic
Minerals Daily Need Coverage Score
21%
Broad bean
67%
Garlic

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.