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  6. Broad beans vs. Garlic

Broad beans vs. Garlic — In-Depth Nutrition Comparison

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The main differences between broad beans and garlic

  • Broad beans are 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 for garlic is 93% higher.
  • Broad beans contain 19 times more folate than garlic. Broad beans contain 58µg of folate, while garlic contains 3µg.
  • Garlic has a lower glycemic index than broad beans.

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

Infographic

Broad beans vs Garlic infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 5.4% 17% 56% 20% 13% 31% 5.3% 34% 5.5%
Garlic
Garlic
9
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 +24%
Contains more CalciumCalcium +905.6%
Contains more PotassiumPotassium +107.8%
Contains more IronIron +13.3%
Contains more CopperCopper +398.3%
Contains more ZincZinc +146.8%
Contains more PhosphorusPhosphorus +109.6%
Contains less SodiumSodium -58.5%
Contains more ManganeseManganese +540.6%
Contains more SeleniumSelenium +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.
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 66% 4.7% 0% 0% 32% 21% 23% 4% 6.7% 0% 0% 44% 0%
Garlic
Garlic
8
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 B3Vitamin B3 +71.4%
Contains more FolateFolate +1833.3%
Contains more Vitamin CVitamin C +57.6%
Contains more Vitamin B1Vitamin B1 +56.3%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +803%
Contains more Vitamin B6Vitamin B6 +4158.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broad beans Garlic DV% diff.
Vitamin B6 0.029mg 1.235mg 93%
Manganese 0.261mg 1.672mg 61%
Copper 0.06mg 0.299mg 27%
Selenium 1µg 14.2µg 24%
Calcium 18mg 181mg 16%
Folate 58µg 3µg 14%
Vitamin C 19.8mg 31.2mg 13%
Vitamin B5 0.066mg 0.596mg 11%
Phosphorus 73mg 153mg 11%
Carbs 10.1g 33.06g 8%
Vitamin B1 0.128mg 0.2mg 6%
Potassium 193mg 401mg 6%
Fiber 3.6g 2.1g 6%
Zinc 0.47mg 1.16mg 6%
Choline 23.2mg 4%
Calories 62kcal 149kcal 4%
Vitamin B3 1.2mg 0.7mg 3%
Protein 4.8g 6.36g 3%
Iron 1.5mg 1.7mg 3%
Vitamin A 14µg 0µg 2%
Vitamin B2 0.09mg 0.11mg 2%
Vitamin E 0.08mg 1%
Sodium 41mg 17mg 1%
Magnesium 31mg 25mg 1%
Vitamin K 1.7µg 1%
Fats 0.5g 0.5g 0%
Net carbs 6.5g 30.96g N/A
Sugar 1g N/A
Saturated fat 0.142g 0.089g 0%
Monounsaturated fat 0.02g 0.011g 0%
Polyunsaturated fat 0.303g 0.249g 0%
Tryptophan 0.048mg 0.066mg 0%
Threonine 0.178mg 0.157mg 0%
Isoleucine 0.215mg 0.217mg 0%
Leucine 0.37mg 0.308mg 0%
Lysine 0.313mg 0.273mg 0%
Methionine 0.037mg 0.076mg 0%
Phenylalanine 0.195mg 0.183mg 0%
Valine 0.235mg 0.291mg 0%
Histidine 0.115mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Garlic
Garlic
3
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 WaterWater +42.9%
Contains more ProteinProtein +32.5%
Contains more CarbsCarbs +227.3%
Contains more OtherOther +66.7%
~equal in Fats ~0.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 4% 65%
Saturated fat: Sat. Fat 0.142 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.303 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 +81.8%
Contains more Poly. FatPolyunsaturated fat +21.7%
Contains less Sat. FatSaturated fat -37.3%

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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 beans - 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.