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  6. Chinese broccoli vs. Garlic

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, Folate, and Vitamin A RAE, yet Garlic is richer in Vitamin B6, Manganese, Copper, Selenium, Phosphorus, Iron, and Vitamin B1.
  • Daily need coverage for Vitamin B6 from Garlic is 90% higher.

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

Infographic

Chinese 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Chinese broccoli
Chinese broccoli
1
:
9
Garlic
Garlic
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%
Contains more Manganese +533.3%
Contains more Selenium +992.3%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
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%
Contains more Manganese +533.3%
Contains more Selenium +992.3%

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.
Chinese broccoli
Chinese broccoli
5
:
5
Garlic
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%
Chinese broccoli
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%
Garlic
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
3
Garlic
Garlic
Contains more Fats +44%
Contains more Water +59.7%
Contains more Protein +457.9%
Contains more Carbs +767.7%
Contains more Other +89.9%
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Garlic
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 Fats +44%
Contains more Water +59.7%
Contains more Protein +457.9%
Contains more Carbs +767.7%
Contains more Other +89.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinese broccoli
Chinese broccoli
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -19.1%
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +32.5%
Contains less Saturated Fat -19.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.264mg 1.672mg Garlic
Selenium 1.3µg 14.2µg Garlic
Vitamin A 1638IU 9IU Chinese broccoli
Vitamin A RAE 82µg 0µg Chinese broccoli
Vitamin E 0.48mg 0.08mg Chinese broccoli
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 K 84.8µg 1.7µg Chinese broccoli
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
48%
Chinese broccoli
43%
Garlic
Minerals Daily Need Coverage Score
18%
Chinese broccoli
67%
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

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. 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.