Garlic vs. Beans — In-Depth Nutrition Comparison
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The main differences between garlic and beans
- Garlic is richer in vitamin B6, vitamin C, selenium, iron, calcium, copper, and phosphorus, yet beans are richer in fiber and folate.
- Daily need coverage for vitamin B6 for garlic is 85% higher.
- Garlic contains 10 times more vitamin C than beans. Garlic contains 31.2mg of vitamin C, while beans contain 3.1mg.
Food types used in this article are Garlic, raw and Beans, baked, canned, no salt added.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +262% |
| Contains more PotassiumPotassium | +35.5% |
| Contains more IronIron | +486.2% |
| Contains more CopperCopper | +45.1% |
| Contains more PhosphorusPhosphorus | +47.1% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +215.6% |
| Contains more MagnesiumMagnesium | +28% |
| Contains more ZincZinc | +20.7% |
| Contains less SodiumSodium | -94.1% |
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.
| Contains more Vitamin CVitamin C | +906.5% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B2Vitamin B2 | +83.3% |
| Contains more Vitamin B3Vitamin B3 | +62.8% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +850% |
| Contains more Vitamin KVitamin K | +112.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +87.5% |
| Contains more FolateFolate | +700% |
| Contains more CholineCholine | +32.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.235mg | 0.13mg | 85% |
| Manganese | 1.672mg | 73% | |
| Vitamin C | 31.2mg | 3.1mg | 31% |
| Selenium | 14.2µg | 4.5µg | 18% |
| Iron | 1.7mg | 0.29mg | 18% |
| Fiber | 2.1g | 5.5g | 14% |
| Calcium | 181mg | 50mg | 13% |
| Vitamin B5 | 0.596mg | 12% | |
| Copper | 0.299mg | 0.206mg | 10% |
| Phosphorus | 153mg | 104mg | 7% |
| Folate | 3µg | 24µg | 5% |
| Vitamin B2 | 0.11mg | 0.06mg | 4% |
| Vitamin B1 | 0.2mg | 0.15mg | 4% |
| Carbs | 33.06g | 20.49g | 4% |
| Protein | 6.36g | 4.8g | 3% |
| Potassium | 401mg | 296mg | 3% |
| Vitamin B3 | 0.7mg | 0.43mg | 2% |
| Calories | 149kcal | 105kcal | 2% |
| Zinc | 1.16mg | 1.4mg | 2% |
| Magnesium | 25mg | 32mg | 2% |
| Polyunsaturated fat | 0.249g | 0.172g | 1% |
| Sodium | 17mg | 1mg | 1% |
| Vitamin K | 1.7µg | 0.8µg | 1% |
| Choline | 23.2mg | 30.8mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Fats | 0.5g | 0.4g | 0% |
| Net carbs | 30.96g | 14.99g | N/A |
| Sugar | 1g | 7.78g | N/A |
| Vitamin E | 0.08mg | 0.15mg | 0% |
| Saturated fat | 0.089g | 0.103g | 0% |
| Monounsaturated fat | 0.011g | 0.035g | 0% |
| Tryptophan | 0.066mg | 0% | |
| Threonine | 0.157mg | 0% | |
| Isoleucine | 0.217mg | 0% | |
| Leucine | 0.308mg | 0% | |
| Lysine | 0.273mg | 0% | |
| Methionine | 0.076mg | 0% | |
| Phenylalanine | 0.183mg | 0% | |
| Valine | 0.291mg | 0% | |
| Histidine | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +32.5% |
| Contains more FatsFats | +25% |
| Contains more CarbsCarbs | +61.3% |
| Contains more WaterWater | +23.9% |
| Contains more OtherOther | +14% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -13.6% |
| Contains more Poly. FatPolyunsaturated fat | +44.8% |
| Contains more Mono. FatMonounsaturated fat | +218.2% |
