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  6. Green beans vs. Garlic

Green beans vs. Garlic — In-Depth Nutrition Comparison

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How are green beans and garlic different?

  • Green beans are richer in vitamin K and vitamin A, while garlic is higher in vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, calcium, and iron.
  • Garlic covers your daily need for vitamin B6, 91% more than green beans.
  • Green beans contain 70 times more vitamin A than garlic. Green beans contain 633IU of vitamin A, while garlic contains 9IU.

Beans, snap, green, cooked, boiled, drained, without salt and Garlic, raw types were used in this article.

Infographic

Green beans 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 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
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 less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +311.4%
Contains more PotassiumPotassium +174.7%
Contains more IronIron +161.5%
Contains more CopperCopper +424.6%
Contains more ZincZinc +364%
Contains more PhosphorusPhosphorus +427.6%
Contains more ManganeseManganese +486.7%
Contains more SeleniumSelenium +7000%

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 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Garlic
Garlic
7
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 +475%
Contains more Vitamin KVitamin K +2717.6%
Contains more FolateFolate +1000%
Contains more Vitamin CVitamin C +221.6%
Contains more Vitamin B1Vitamin B1 +170.3%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B3Vitamin B3 +14%
Contains more Vitamin B5Vitamin B5 +705.4%
Contains more Vitamin B6Vitamin B6 +2105.4%
Contains more CholineCholine +37.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green beans Garlic DV% diff.
Vitamin B6 0.056mg 1.235mg 91%
Manganese 0.285mg 1.672mg 60%
Vitamin K 47.9µg 1.7µg 39%
Copper 0.057mg 0.299mg 27%
Selenium 0.2µg 14.2µg 25%
Vitamin C 9.7mg 31.2mg 24%
Phosphorus 29mg 153mg 18%
Calcium 44mg 181mg 14%
Iron 0.65mg 1.7mg 13%
Vitamin B1 0.074mg 0.2mg 11%
Vitamin B5 0.074mg 0.596mg 10%
Protein 1.89g 6.36g 9%
Folate 33µg 3µg 8%
Carbs 7.88g 33.06g 8%
Potassium 146mg 401mg 8%
Zinc 0.25mg 1.16mg 8%
Calories 35kcal 149kcal 6%
Fiber 3.2g 2.1g 4%
Vitamin A 32µg 0µg 4%
Vitamin E 0.46mg 0.08mg 3%
Magnesium 18mg 25mg 2%
Polyunsaturated fat 0.145g 0.249g 1%
Sodium 1mg 17mg 1%
Vitamin B2 0.097mg 0.11mg 1%
Vitamin B3 0.614mg 0.7mg 1%
Choline 16.9mg 23.2mg 1%
Fats 0.28g 0.5g 0%
Net carbs 4.68g 30.96g N/A
Sugar 3.63g 1g N/A
Saturated fat 0.064g 0.089g 0%
Monounsaturated fat 0.011g 0.011g 0%
Tryptophan 0.02mg 0.066mg 0%
Threonine 0.082mg 0.157mg 0%
Isoleucine 0.069mg 0.217mg 0%
Leucine 0.116mg 0.308mg 0%
Lysine 0.091mg 0.273mg 0%
Methionine 0.023mg 0.076mg 0%
Phenylalanine 0.069mg 0.183mg 0%
Valine 0.093mg 0.291mg 0%
Histidine 0.035mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Garlic
Garlic
4
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 +52.3%
Contains more ProteinProtein +236.5%
Contains more FatsFats +78.6%
Contains more CarbsCarbs +319.5%
Contains more OtherOther +105.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 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 less Sat. FatSaturated fat -28.1%
Contains more Poly. FatPolyunsaturated fat +71.7%
~equal in Monounsaturated fat ~0.011g

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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. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.