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Broccoli vs Garlic - In-Depth Nutrition Comparison

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

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 C +185.9%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin K +5876.5%
Contains more Folate +2000%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Contains more Vitamin C +185.9%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin K +5876.5%
Contains more Folate +2000%
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 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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Broccoli Garlic Opinion
Calories 34 149 Garlic
Protein 2.82 6.36 Garlic
Fats 0.37 0.5 Garlic
Vitamin C 89.2 31.2 Broccoli
Net carbs 4.039999961853027 30.959999084472656 Garlic
Carbs 6.64 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 0.73 1.7 Garlic
Calcium 47 181 Garlic
Potassium 316 401 Garlic
Magnesium 21 25 Garlic
Sugar 1.7 1 Garlic
Fiber 2.6 2.1 Broccoli
Copper 0.049 0.299 Garlic
Zinc 0.41 1.16 Garlic
Starch 0 Broccoli
Phosphorus 66 153 Garlic
Sodium 33 17 Garlic
Vitamin A 623 9 Broccoli
Vitamin E 0.78 0.08 Broccoli
Vitamin D 0 0
Vitamin B1 0.071 0.2 Garlic
Vitamin B2 0.117 0.11 Broccoli
Vitamin B3 0.639 0.7 Garlic
Vitamin B5 0.573 0.596 Garlic
Vitamin B6 0.175 1.235 Garlic
Vitamin B12 0 0
Vitamin K 101.6 1.7 Broccoli
Folate 63 3 Broccoli
Trans Fat 0 0
Saturated Fat 0.039 0.089 Broccoli
Monounsaturated Fat 0.011 0.011
Polyunsaturated fat 0.038 0.249 Garlic
Tryptophan 0.033 0.066 Garlic
Threonine 0.088 0.157 Garlic
Isoleucine 0.079 0.217 Garlic
Leucine 0.129 0.308 Garlic
Lysine 0.135 0.273 Garlic
Methionine 0.038 0.076 Garlic
Phenylalanine 0.117 0.183 Garlic
Valine 0.125 0.291 Garlic
Histidine 0.059 0.113 Garlic
Fructose 0.68 Broccoli

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.