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  6. Garlic vs. Adzuki bean

Garlic vs. Adzuki bean — In-Depth Nutrition Comparison

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What are the main differences between garlic and adzuki bean?

  • Garlic is richer in vitamin B6 and vitamin C, yet adzuki bean is richer in folate, copper, fiber, iron, zinc, phosphorus, potassium, and magnesium.
  • Adzuki bean's daily need coverage for folate is 155% higher.

We used Garlic, raw and Beans, adzuki, mature seeds, raw types in this comparison.

Infographic

Garlic vs Adzuki bean 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.
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 20% 111% 187% 365% 137% 163% 0.65% 226% 17%
Contains more CalciumCalcium +174.2%
Contains more SeleniumSelenium +358.1%
Contains more MagnesiumMagnesium +408%
Contains more PotassiumPotassium +212.7%
Contains more IronIron +192.9%
Contains more CopperCopper +265.9%
Contains more ZincZinc +334.5%
Contains more PhosphorusPhosphorus +149%
Contains less SodiumSodium -70.6%
~equal in Manganese ~1.73mg

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.
Garlic
Garlic
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 0% 0% 114% 51% 49% 88% 81% 0% 0% 467% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +251.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +127.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +275.7%
Contains more Vitamin B5Vitamin B5 +146.8%
Contains more FolateFolate +20633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Adzuki bean DV% diff.
Folate 3µg 622µg 155%
Copper 0.299mg 1.094mg 88%
Vitamin B6 1.235mg 0.351mg 68%
Fiber 2.1g 12.7g 42%
Iron 1.7mg 4.98mg 41%
Vitamin C 31.2mg 0mg 35%
Zinc 1.16mg 5.04mg 35%
Phosphorus 153mg 381mg 33%
Protein 6.36g 19.87g 27%
Potassium 401mg 1254mg 25%
Magnesium 25mg 127mg 24%
Vitamin B1 0.2mg 0.455mg 21%
Selenium 14.2µg 3.1µg 20%
Vitamin B5 0.596mg 1.471mg 18%
Calcium 181mg 66mg 12%
Vitamin B3 0.7mg 2.63mg 12%
Carbs 33.06g 62.9g 10%
Calories 149kcal 329kcal 9%
Vitamin B2 0.11mg 0.22mg 8%
Choline 23.2mg 4%
Manganese 1.672mg 1.73mg 3%
Polyunsaturated fat 0.249g 0.113g 1%
Sodium 17mg 5mg 1%
Vitamin K 1.7µg 1%
Vitamin E 0.08mg 1%
Fats 0.5g 0.53g 0%
Net carbs 30.96g 50.2g N/A
Sugar 1g N/A
Vitamin A 0µg 1µg 0%
Saturated fat 0.089g 0.191g 0%
Monounsaturated fat 0.011g 0.05g 0%
Tryptophan 0.066mg 0.191mg 0%
Threonine 0.157mg 0.674mg 0%
Isoleucine 0.217mg 0.791mg 0%
Leucine 0.308mg 1.668mg 0%
Lysine 0.273mg 1.497mg 0%
Methionine 0.076mg 0.21mg 0%
Phenylalanine 0.183mg 1.052mg 0%
Valine 0.291mg 1.023mg 0%
Histidine 0.113mg 0.524mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
20% 63% 13% 3%
Protein: 19.87 g
Fats: 0.53 g
Carbs: 62.9 g
Water: 13.44 g
Other: 3.26 g
Contains more WaterWater +335.9%
Contains more ProteinProtein +212.4%
Contains more CarbsCarbs +90.3%
Contains more OtherOther +117.3%
~equal in Fats ~0.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
54% 14% 32%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains less Sat. FatSaturated fat -53.4%
Contains more Poly. FatPolyunsaturated fat +120.4%
Contains more Mono. FatMonounsaturated fat +354.5%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Adzuki bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173727/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.