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Broccoli vs. Garlic — In-Depth Nutrition Comparison

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A recap on the differences between broccoli and garlic

  • Broccoli has more vitamin K, vitamin C, folate, and vitamin A; however, garlic is higher in vitamin B6, manganese, copper, selenium, calcium, and phosphorus.
  • Broccoli covers your daily vitamin K needs 83% more than garlic.
  • Garlic contains 69 times less vitamin A than broccoli. Broccoli contains 623IU of vitamin A, while garlic contains 9IU.

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" 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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Garlic
10
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 +19%
Contains more CalciumCalcium +285.1%
Contains more PotassiumPotassium +26.9%
Contains more IronIron +132.9%
Contains more CopperCopper +510.2%
Contains more ZincZinc +182.9%
Contains more PhosphorusPhosphorus +131.8%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +696.2%
Contains more SeleniumSelenium +468%

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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
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 CVitamin C +185.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin KVitamin K +5876.5%
Contains more FolateFolate +2000%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B6Vitamin B6 +605.7%
Contains more CholineCholine +24.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B3 ~0.7mg
~equal in Vitamin B5 ~0.596mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Broccoli Garlic DV% diff.
Vitamin K 101.6µg 1.7µg 83%
Vitamin B6 0.175mg 1.235mg 82%
Vitamin C 89.2mg 31.2mg 64%
Manganese 0.21mg 1.672mg 64%
Copper 0.049mg 0.299mg 28%
Selenium 2.5µg 14.2µg 21%
Folate 63µg 3µg 15%
Calcium 47mg 181mg 13%
Phosphorus 66mg 153mg 12%
Iron 0.73mg 1.7mg 12%
Vitamin B1 0.071mg 0.2mg 11%
Carbs 6.64g 33.06g 9%
Protein 2.82g 6.36g 7%
Zinc 0.41mg 1.16mg 7%
Calories 34kcal 149kcal 6%
Vitamin E 0.78mg 0.08mg 5%
Potassium 316mg 401mg 3%
Vitamin A 31µg 0µg 3%
Fiber 2.6g 2.1g 2%
Sodium 33mg 17mg 1%
Magnesium 21mg 25mg 1%
Polyunsaturated fat 0.038g 0.249g 1%
Choline 18.7mg 23.2mg 1%
Fructose 0.68g 1%
Vitamin B2 0.117mg 0.11mg 1%
Fats 0.37g 0.5g 0%
Net carbs 4.04g 30.96g N/A
Sugar 1.7g 1g N/A
Vitamin B3 0.639mg 0.7mg 0%
Vitamin B5 0.573mg 0.596mg 0%
Saturated fat 0.039g 0.089g 0%
Monounsaturated fat 0.011g 0.011g 0%
Tryptophan 0.033mg 0.066mg 0%
Threonine 0.088mg 0.157mg 0%
Isoleucine 0.079mg 0.217mg 0%
Leucine 0.129mg 0.308mg 0%
Lysine 0.135mg 0.273mg 0%
Methionine 0.038mg 0.076mg 0%
Phenylalanine 0.117mg 0.183mg 0%
Valine 0.125mg 0.291mg 0%
Histidine 0.059mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
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 +52.4%
Contains more ProteinProtein +125.5%
Contains more FatsFats +35.1%
Contains more CarbsCarbs +397.9%
Contains more OtherOther +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
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 -56.2%
Contains more Poly. FatPolyunsaturated fat +555.3%
~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. 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.