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Chinese broccoli vs Garlic - In-Depth Nutrition Comparison

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The main differences between Chinese broccoli and Garlic

  • Chinese broccoli is richer in Vitamin K, and Folate, yet Garlic is richer in Vitamin B6, Manganese, Copper, Selenium, Phosphorus, Iron, Vitamin A, and Vitamin B1.
  • Daily need coverage for Vitamin B6 from Garlic is 90% higher.
  • Chinese broccoli contains 50 times more Vitamin K than Garlic. Chinese broccoli contains 84.8µg of Vitamin K, while Garlic contains 1.7µg.

Food types used in this article are Broccoli, chinese, cooked and Garlic, raw.

Infographic

Chinese 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 less Sodium -58.8%
Contains more Calcium +81%
Contains more Iron +203.6%
Contains more Magnesium +38.9%
Contains more Phosphorus +273.2%
Contains more Potassium +53.6%
Contains more Zinc +197.4%
Contains more Copper +390.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Contains less Sodium -58.8%
Contains more Calcium +81%
Contains more Iron +203.6%
Contains more Magnesium +38.9%
Contains more Phosphorus +273.2%
Contains more Potassium +53.6%
Contains more Zinc +197.4%
Contains more Copper +390.2%

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
:
5
Garlic
Contains more Vitamin A +18100%
Contains more Vitamin E +500%
Contains more Vitamin B2 +32.7%
Contains more Folate +3200%
Contains more Vitamin K +4888.2%
Contains more Vitamin C +10.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +60.2%
Contains more Vitamin B5 +274.8%
Contains more Vitamin B6 +1664.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
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 +18100%
Contains more Vitamin E +500%
Contains more Vitamin B2 +32.7%
Contains more Folate +3200%
Contains more Vitamin K +4888.2%
Contains more Vitamin C +10.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +60.2%
Contains more Vitamin B5 +274.8%
Contains more Vitamin B6 +1664.3%

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.
Chinese broccoli Garlic
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinese broccoli Garlic Opinion
Net carbs 1.31g 30.96g Garlic
Protein 1.14g 6.36g Garlic
Fats 0.72g 0.5g Chinese broccoli
Carbs 3.81g 33.06g Garlic
Calories 22kcal 149kcal Garlic
Starch g g
Fructose g g
Sugar 0.84g 1g Chinese broccoli
Fiber 2.5g 2.1g Chinese broccoli
Calcium 100mg 181mg Garlic
Iron 0.56mg 1.7mg Garlic
Magnesium 18mg 25mg Garlic
Phosphorus 41mg 153mg Garlic
Potassium 261mg 401mg Garlic
Sodium 7mg 17mg Chinese broccoli
Zinc 0.39mg 1.16mg Garlic
Copper 0.061mg 0.299mg Garlic
Vitamin A 1638IU 9IU Chinese broccoli
Vitamin E 0.48mg 0.08mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.2mg 31.2mg Garlic
Vitamin B1 0.095mg 0.2mg Garlic
Vitamin B2 0.146mg 0.11mg Chinese broccoli
Vitamin B3 0.437mg 0.7mg Garlic
Vitamin B5 0.159mg 0.596mg Garlic
Vitamin B6 0.07mg 1.235mg Garlic
Folate 99µg 3µg Chinese broccoli
Vitamin B12 0µg 0µg
Vitamin K 84.8µg 1.7µg Chinese broccoli
Tryptophan mg 0.066mg Garlic
Threonine mg 0.157mg Garlic
Isoleucine mg 0.217mg Garlic
Leucine mg 0.308mg Garlic
Lysine mg 0.273mg Garlic
Methionine mg 0.076mg Garlic
Phenylalanine mg 0.183mg Garlic
Valine mg 0.291mg Garlic
Histidine mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.11g 0.089g Garlic
Monounsaturated Fat 0.05g 0.011g Chinese broccoli
Polyunsaturated fat 0.33g 0.249g Chinese broccoli

Which food is preferable for your diet?

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

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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
48
Chinese broccoli
43
Garlic
Mineral Summary Score
17
Chinese 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
7%
Chinese broccoli
38%
Garlic
Carbohydrates
4%
Chinese broccoli
33%
Garlic
Fats
3%
Chinese broccoli
2%
Garlic

Comparison summary

Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.021g)
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 Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 10mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.6)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.