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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
:
7
Garlic
Contains less Sodium -58.8%
Contains more Iron +203.6%
Contains more Calcium +81%
Contains more Potassium +53.6%
Contains more Magnesium +38.9%
Contains more Copper +390.2%
Contains more Zinc +197.4%
Contains more Phosphorus +273.2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains less Sodium -58.8%
Contains more Iron +203.6%
Contains more Calcium +81%
Contains more Potassium +53.6%
Contains more Magnesium +38.9%
Contains more Copper +390.2%
Contains more Zinc +197.4%
Contains more Phosphorus +273.2%

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 Vitamin K +4888.2%
Contains more Folate +3200%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
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 A +18100%
Contains more Vitamin E +500%
Contains more Vitamin B2 +32.7%
Contains more Vitamin K +4888.2%
Contains more Folate +3200%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
7%
Chinese broccoli
38%
Garlic
Carbohydrates
4%
Chinese broccoli
33%
Garlic
Fats
3%
Chinese broccoli
2%
Garlic

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Chinese 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 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 contains less Sugars?
Chinese broccoli
Chinese broccoli contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chinese broccoli Garlic Opinion
Calories 22 149 Garlic
Protein 1.14 6.36 Garlic
Fats 0.72 0.5 Chinese broccoli
Vitamin C 28.2 31.2 Garlic
Carbs 3.81 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 0.56 1.7 Garlic
Calcium 100 181 Garlic
Potassium 261 401 Garlic
Magnesium 18 25 Garlic
Sugars 0.84 1 Chinese broccoli
Fiber 2.5 2.1 Chinese broccoli
Copper 0.061 0.299 Garlic
Zinc 0.39 1.16 Garlic
Starch
Phosphorus 41 153 Garlic
Sodium 7 17 Chinese broccoli
Vitamin A 1638 9 Chinese broccoli
Vitamin E 0.48 0.08 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.095 0.2 Garlic
Vitamin B2 0.146 0.11 Chinese broccoli
Vitamin B3 0.437 0.7 Garlic
Vitamin B5 0.159 0.596 Garlic
Vitamin B6 0.07 1.235 Garlic
Vitamin B12 0 0
Vitamin K 84.8 1.7 Chinese broccoli
Folate 99 3 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.11 0.089 Garlic
Monounsaturated Fat 0.05 0.011 Chinese broccoli
Polyunsaturated fat 0.33 0.249 Chinese broccoli
Tryptophan 0.066 Garlic
Threonine 0.157 Garlic
Isoleucine 0.217 Garlic
Leucine 0.308 Garlic
Lysine 0.273 Garlic
Methionine 0.076 Garlic
Phenylalanine 0.183 Garlic
Valine 0.291 Garlic
Histidine 0.113 Garlic
Fructose

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 of 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.