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Cheese vs. Garlic — In-Depth Nutrition Comparison

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The main differences between cheese and garlic

  • Cheese is richer in calcium, vitamin B12, and phosphorus, yet garlic is richer in vitamin B6, manganese, vitamin C, and copper.
  • Daily need coverage for saturated fat for cheese is 94% higher.
  • Garlic contains less cholesterol.
  • Cheese has a lower glycemic index than garlic.

Food types used in this article are Cheese, cheddar and Garlic, raw.

Infographic

Cheese 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.
Cheese
Cheese
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Garlic
Garlic
5
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 CalciumCalcium +292.3%
Contains more ZincZinc +213.8%
Contains more PhosphorusPhosphorus +197.4%
Contains more SeleniumSelenium +100.7%
Contains more PotassiumPotassium +427.6%
Contains more IronIron +1114.3%
Contains more CopperCopper +896.7%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +6092.6%
~equal in Magnesium ~25mg

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.
Cheese
Cheese
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Garlic
Garlic
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin B2Vitamin B2 +289.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +41.2%
Contains more FolateFolate +800%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +589.7%
Contains more Vitamin B3Vitamin B3 +1086.4%
Contains more Vitamin B5Vitamin B5 +45.4%
Contains more Vitamin B6Vitamin B6 +1771.2%

All nutrients comparison - raw data values

Nutrient Cheese Garlic DV% diff.
Vitamin B6 0.066mg 1.235mg 90%
Saturated fat 18.867g 0.089g 85%
Manganese 0.027mg 1.672mg 72%
Calcium 710mg 181mg 53%
Fats 33.31g 0.5g 50%
Vitamin B12 1.1µg 0µg 46%
Phosphorus 455mg 153mg 43%
Vitamin A 330µg 0µg 37%
Vitamin C 0mg 31.2mg 35%
Protein 22.87g 6.36g 33%
Cholesterol 99mg 0mg 33%
Copper 0.03mg 0.299mg 30%
Sodium 653mg 17mg 28%
Selenium 28.5µg 14.2µg 26%
Vitamin B2 0.428mg 0.11mg 24%
Zinc 3.64mg 1.16mg 23%
Monounsaturated fat 9.246g 0.011g 23%
Iron 0.14mg 1.7mg 20%
Vitamin B1 0.029mg 0.2mg 14%
Calories 404kcal 149kcal 13%
Carbs 3.09g 33.06g 10%
Potassium 76mg 401mg 10%
Fiber 0g 2.1g 8%
Polyunsaturated fat 1.421g 0.249g 8%
Folate 27µg 3µg 6%
Vitamin E 0.71mg 0.08mg 4%
Vitamin B3 0.059mg 0.7mg 4%
Vitamin B5 0.41mg 0.596mg 4%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin K 2.4µg 1.7µg 1%
Choline 16.5mg 23.2mg 1%
Protein per 100 calories 5.7g 4.3g N/A
Calories per 10 g protein 177kcal 234kcal N/A
Weight per 100 calories 25g 67g N/A
Unsaturated / Saturated Fat ratio 0.57 2.9 N/A
Net carbs 3.09g 30.96g N/A
Magnesium 27mg 25mg 0%
Sugar 0.48g 1g N/A
Trans fat 0.917g 0g N/A
Tryptophan 0.547mg 0.066mg 0%
Threonine 1.044mg 0.157mg 0%
Isoleucine 1.206mg 0.217mg 0%
Leucine 1.939mg 0.308mg 0%
Lysine 1.025mg 0.273mg 0%
Methionine 0.547mg 0.076mg 0%
Phenylalanine 1.074mg 0.183mg 0%
Valine 1.404mg 0.291mg 0%
Histidine 0.547mg 0.113mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - DPA 0.017g 0g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Garlic
Garlic
2
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 +259.6%
Contains more FatsFats +6562%
Contains more OtherOther +147.3%
Contains more CarbsCarbs +969.9%
Contains more WaterWater +58.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 +83954.5%
Contains more Poly. FatPolyunsaturated fat +470.7%
Contains less Sat. FatSaturated fat -99.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.