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  6. Wheat Bread vs. Garlic

Wheat Bread vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between wheat Bread and garlic

  • Wheat Bread has more selenium, vitamin B3, iron, vitamin B2, folate, and vitamin B1; however, garlic is richer in vitamin B6, vitamin C, and manganese.
  • Garlic covers your daily vitamin B6 needs 83% more than wheat Bread.
  • Garlic has 35 times less sodium than wheat Bread. Wheat Bread has 601mg of sodium, while garlic has 17mg.
  • Wheat Bread has a higher glycemic index. The glycemic index of wheat Bread is 60, while the glycemic index of garlic is 30.

Specific food types used in this comparison are Bread, wheat, toasted and Garlic, raw.

Infographic

Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Garlic
Garlic
4
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 +136%
Contains more IronIron +140.6%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +22.9%
Contains more SeleniumSelenium +135.2%
Contains more PotassiumPotassium +79.8%
Contains more CopperCopper +51%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +21.4%
~equal in Calcium ~181mg

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Garlic
Garlic
3
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 EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +792.9%
Contains more Vitamin KVitamin K +235.3%
Contains more FolateFolate +2766.7%
Contains more Vitamin CVitamin C +15500%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +707.2%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Garlic DV% diff.
Vitamin B6 0.153mg 1.235mg 83%
Vitamin B3 6.25mg 0.7mg 35%
Selenium 33.4µg 14.2µg 35%
Vitamin C 0.2mg 31.2mg 34%
Iron 4.09mg 1.7mg 30%
Sodium 601mg 17mg 25%
Vitamin B2 0.382mg 0.11mg 21%
Folate 86µg 3µg 21%
Vitamin B1 0.439mg 0.2mg 20%
Protein 12.96g 6.36g 13%
Manganese 1.377mg 1.672mg 13%
Copper 0.198mg 0.299mg 11%
Polyunsaturated fat 1.72g 0.249g 10%
Fiber 4.7g 2.1g 10%
Calories 313kcal 149kcal 8%
Magnesium 59mg 25mg 8%
Carbs 55.77g 33.06g 8%
Fats 4.27g 0.5g 6%
Phosphorus 188mg 153mg 5%
Potassium 223mg 401mg 5%
Saturated fat 0.989g 0.089g 4%
Vitamin B5 0.456mg 0.596mg 3%
Vitamin K 5.7µg 1.7µg 3%
Monounsaturated fat 1.019g 0.011g 3%
Zinc 1.47mg 1.16mg 3%
Calcium 165mg 181mg 2%
Vitamin E 0.24mg 0.08mg 1%
Net carbs 51.07g 30.96g N/A
Sugar 6.42g 1g N/A
Choline 22.1mg 23.2mg 0%
Tryptophan 0.092mg 0.066mg 0%
Threonine 0.299mg 0.157mg 0%
Isoleucine 0.258mg 0.217mg 0%
Leucine 0.461mg 0.308mg 0%
Lysine 0.215mg 0.273mg 0%
Methionine 0.105mg 0.076mg 0%
Phenylalanine 0.315mg 0.183mg 0%
Valine 0.31mg 0.291mg 0%
Histidine 0.15mg 0.113mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Garlic
Garlic
1
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 +103.8%
Contains more FatsFats +754%
Contains more CarbsCarbs +68.7%
Contains more OtherOther +84.7%
Contains more WaterWater +141.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 +9163.6%
Contains more Poly. FatPolyunsaturated fat +590.8%
Contains less Sat. FatSaturated fat -91%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.