Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Broccoli vs Garlic - In-Depth Nutrition Comparison

Compare

A recap on differences between Broccoli and Garlic

  • Broccoli has more Vitamin K, Vitamin C, and Folate, however Garlic is higher in Vitamin B6, Manganese, Copper, Selenium, Calcium, Phosphorus, and Iron.
  • Broccoli covers your daily Vitamin K needs 83% more than Garlic.
  • Garlic contains 21 times less Folate than Broccoli. Broccoli contains 63µg of Folate, while Garlic contains 3µg.

Food varieties used in this article are Broccoli, raw and Garlic, raw.

Infographic

Broccoli 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +285.1%
Contains more Iron +132.9%
Contains more Magnesium +19%
Contains more Phosphorus +131.8%
Contains more Potassium +26.9%
Contains less Sodium -48.5%
Contains more Zinc +182.9%
Contains more Copper +510.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 28% 15% 29% 28% 5% 12% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Contains more Calcium +285.1%
Contains more Iron +132.9%
Contains more Magnesium +19%
Contains more Phosphorus +131.8%
Contains more Potassium +26.9%
Contains less Sodium -48.5%
Contains more Zinc +182.9%
Contains more Copper +510.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Garlic
Contains more Vitamin A +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin C +185.9%
Contains more Folate +2000%
Contains more Vitamin K +5876.5%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.7
Equal in Vitamin B5 - 0.596
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 16% 0% 298% 18% 27% 12% 35% 41% 48% 0% 254%
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 +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin C +185.9%
Contains more Folate +2000%
Contains more Vitamin K +5876.5%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
Equal in Vitamin B2 - 0.11
Equal in Vitamin B3 - 0.7
Equal in Vitamin B5 - 0.596

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Broccoli Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Broccoli Garlic Opinion
Net carbs 4.04g 30.96g Garlic
Protein 2.82g 6.36g Garlic
Fats 0.37g 0.5g Garlic
Carbs 6.64g 33.06g Garlic
Calories 34kcal 149kcal Garlic
Starch 0g g Broccoli
Fructose 0.68g g Broccoli
Sugar 1.7g 1g Garlic
Fiber 2.6g 2.1g Broccoli
Calcium 47mg 181mg Garlic
Iron 0.73mg 1.7mg Garlic
Magnesium 21mg 25mg Garlic
Phosphorus 66mg 153mg Garlic
Potassium 316mg 401mg Garlic
Sodium 33mg 17mg Garlic
Zinc 0.41mg 1.16mg Garlic
Copper 0.049mg 0.299mg Garlic
Vitamin A 623IU 9IU Broccoli
Vitamin E 0.78mg 0.08mg Broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 89.2mg 31.2mg Broccoli
Vitamin B1 0.071mg 0.2mg Garlic
Vitamin B2 0.117mg 0.11mg Broccoli
Vitamin B3 0.639mg 0.7mg Garlic
Vitamin B5 0.573mg 0.596mg Garlic
Vitamin B6 0.175mg 1.235mg Garlic
Folate 63µg 3µg Broccoli
Vitamin B12 0µg 0µg
Vitamin K 101.6µg 1.7µg Broccoli
Tryptophan 0.033mg 0.066mg Garlic
Threonine 0.088mg 0.157mg Garlic
Isoleucine 0.079mg 0.217mg Garlic
Leucine 0.129mg 0.308mg Garlic
Lysine 0.135mg 0.273mg Garlic
Methionine 0.038mg 0.076mg Garlic
Phenylalanine 0.117mg 0.183mg Garlic
Valine 0.125mg 0.291mg Garlic
Histidine 0.059mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.039g 0.089g Broccoli
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.038g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Broccoli Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
65
Broccoli
43
Garlic
Mineral Summary Score
18
Broccoli
46
Garlic

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Broccoli
38%
Garlic
Carbohydrates
7%
Broccoli
33%
Garlic
Fats
2%
Broccoli
2%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.