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  6. Egg vs. Garlic

Egg vs. Garlic — In-Depth Nutrition Comparison

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The main differences between Egg and Garlic

  • Egg is richer in Copper, Choline, Vitamin B12, Vitamin B2, Selenium, and Vitamin A RAE, yet Garlic is richer in Vitamin B6, Manganese, and Vitamin C.
  • Daily need coverage for Copper from Egg is 189% higher.

Food types used in this article are Egg, whole, cooked, hard-boiled and Garlic, raw.

Infographic

Egg 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.
Egg
Egg
3
:
7
Garlic
Garlic
Contains more Phosphorus +12.4%
Contains more Copper +568.9%
Contains more Selenium +116.9%
Contains more Calcium +262%
Contains more Iron +42.9%
Contains more Magnesium +150%
Contains more Potassium +218.3%
Contains less Sodium -86.3%
Contains more Zinc +10.5%
Contains more Manganese +6330.8%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Phosphorus +12.4%
Contains more Copper +568.9%
Contains more Selenium +116.9%
Contains more Calcium +262%
Contains more Iron +42.9%
Contains more Magnesium +150%
Contains more Potassium +218.3%
Contains less Sodium -86.3%
Contains more Zinc +10.5%
Contains more Manganese +6330.8%

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.
Egg
Egg
7
:
5
Garlic
Garlic
Contains more Vitamin A +5677.8%
Contains more Vitamin E +1187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +366.4%
Contains more Vitamin B5 +134.6%
Contains more Folate +1366.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203%
Contains more Vitamin B3 +993.8%
Contains more Vitamin B6 +920.7%
Contains more Vitamin K +466.7%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
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 +5677.8%
Contains more Vitamin E +1187.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +366.4%
Contains more Vitamin B5 +134.6%
Contains more Folate +1366.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +203%
Contains more Vitamin B3 +993.8%
Contains more Vitamin B6 +920.7%
Contains more Vitamin K +466.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
:
2
Garlic
Garlic
Contains more Protein +97.8%
Contains more Fats +2022%
Contains more Water +27.4%
Contains more Carbs +2851.8%
Contains more Other +40.2%
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 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 Protein +97.8%
Contains more Fats +2022%
Contains more Water +27.4%
Contains more Carbs +2851.8%
Contains more Other +40.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +467.9%
Contains less Saturated Fat -97.3%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +36963.6%
Contains more Polyunsaturated fat +467.9%
Contains less Saturated Fat -97.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Garlic
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Garlic Opinion
Net carbs 1.12g 30.96g Garlic
Protein 12.58g 6.36g Egg
Fats 10.61g 0.5g Egg
Carbs 1.12g 33.06g Garlic
Calories 155kcal 149kcal Egg
Sugar 1.12g 1g Garlic
Fiber 0g 2.1g Garlic
Calcium 50mg 181mg Garlic
Iron 1.19mg 1.7mg Garlic
Magnesium 10mg 25mg Garlic
Phosphorus 172mg 153mg Egg
Potassium 126mg 401mg Garlic
Sodium 124mg 17mg Garlic
Zinc 1.05mg 1.16mg Garlic
Copper 2mg 0.299mg Egg
Manganese 0.026mg 1.672mg Garlic
Selenium 30.8µg 14.2µg Egg
Vitamin A 520IU 9IU Egg
Vitamin A RAE 149µg 0µg Egg
Vitamin E 1.03mg 0.08mg Egg
Vitamin D 87IU 0IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.066mg 0.2mg Garlic
Vitamin B2 0.513mg 0.11mg Egg
Vitamin B3 0.064mg 0.7mg Garlic
Vitamin B5 1.398mg 0.596mg Egg
Vitamin B6 0.121mg 1.235mg Garlic
Folate 44µg 3µg Egg
Vitamin B12 1.11µg 0µg Egg
Vitamin K 0.3µg 1.7µg Garlic
Tryptophan 0.153mg 0.066mg Egg
Threonine 0.604mg 0.157mg Egg
Isoleucine 0.686mg 0.217mg Egg
Leucine 1.075mg 0.308mg Egg
Lysine 0.904mg 0.273mg Egg
Methionine 0.392mg 0.076mg Egg
Phenylalanine 0.668mg 0.183mg Egg
Valine 0.767mg 0.291mg Egg
Histidine 0.298mg 0.113mg Egg
Cholesterol 373mg 0mg Garlic
Saturated Fat 3.267g 0.089g Garlic
Omega-3 - DHA 0.038g 0g Egg
Omega-3 - EPA 0.005g 0g Egg
Monounsaturated Fat 4.077g 0.011g Egg
Polyunsaturated fat 1.414g 0.249g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg 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
45%
Egg
43%
Garlic
Minerals Daily Need Coverage Score
103%
Egg
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 107mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 3.178g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 30)
Which food is richer in minerals?
?
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.
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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.