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  6. Garlic vs. Broad bean

Garlic vs. Broad bean — In-Depth Nutrition Comparison

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The main differences between Garlic and Broad bean

  • Garlic is richer in Vitamin B6, Manganese, Copper, Selenium, Calcium, Vitamin C, Phosphorus, Vitamin B5, and Zinc, yet Broad bean is richer in Folate.
  • Daily need coverage for Vitamin B6 from Garlic is 93% higher.
  • Garlic contains 14 times more Selenium than Broad bean. Garlic contains 14.2µg of Selenium, while Broad bean contains 1µg.

Food types used in this article are Garlic, raw and Broadbeans, immature seeds, cooked, boiled, drained, without salt.

Infographic

Garlic vs Broad 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
9
:
1
Broad bean
Broad bean
Contains more Calcium +905.6%
Contains more Iron +13.3%
Contains more Phosphorus +109.6%
Contains more Potassium +107.8%
Contains less Sodium -58.5%
Contains more Zinc +146.8%
Contains more Copper +398.3%
Contains more Manganese +540.6%
Contains more Selenium +1320%
Contains more Magnesium +24%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Broad bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 57% 23% 32% 18% 6% 13% 20% 35% 6%
Contains more Calcium +905.6%
Contains more Iron +13.3%
Contains more Phosphorus +109.6%
Contains more Potassium +107.8%
Contains less Sodium -58.5%
Contains more Zinc +146.8%
Contains more Copper +398.3%
Contains more Manganese +540.6%
Contains more Selenium +1320%
Contains more Magnesium +24%

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
7
:
3
Broad bean
Broad bean
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +803%
Contains more Vitamin B6 +4158.6%
Contains more Vitamin A +2900%
Contains more Vitamin B3 +71.4%
Contains more Folate +1833.3%
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%
Broad bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 0% 0% 66% 32% 21% 23% 4% 7% 44% 0% 0%
Contains more Vitamin C +57.6%
Contains more Vitamin B1 +56.3%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +803%
Contains more Vitamin B6 +4158.6%
Contains more Vitamin A +2900%
Contains more Vitamin B3 +71.4%
Contains more Folate +1833.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
1
Broad bean
Broad bean
Contains more Protein +32.5%
Contains more Carbs +227.3%
Contains more Other +66.7%
Contains more Water +42.9%
Equal in Fats - 0.5
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Broad bean
5% 10% 84%
Protein: 4.8 g
Fats: 0.5 g
Carbs: 10.1 g
Water: 83.7 g
Other: 0.9 g
Contains more Protein +32.5%
Contains more Carbs +227.3%
Contains more Other +66.7%
Contains more Water +42.9%
Equal in Fats - 0.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Broad bean
Broad bean
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +21.7%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Broad bean
31% 4% 65%
Saturated Fat: 0.142 g
Monounsaturated Fat: 0.02 g
Polyunsaturated fat: 0.303 g
Contains less Saturated Fat -37.3%
Contains more Monounsaturated Fat +81.8%
Contains more Polyunsaturated fat +21.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Broad bean Opinion
Net carbs 30.96g 6.5g Garlic
Protein 6.36g 4.8g Garlic
Fats 0.5g 0.5g
Carbs 33.06g 10.1g Garlic
Calories 149kcal 62kcal Garlic
Sugar 1g Broad bean
Fiber 2.1g 3.6g Broad bean
Calcium 181mg 18mg Garlic
Iron 1.7mg 1.5mg Garlic
Magnesium 25mg 31mg Broad bean
Phosphorus 153mg 73mg Garlic
Potassium 401mg 193mg Garlic
Sodium 17mg 41mg Garlic
Zinc 1.16mg 0.47mg Garlic
Copper 0.299mg 0.06mg Garlic
Manganese 1.672mg 0.261mg Garlic
Selenium 14.2µg 1µg Garlic
Vitamin A 9IU 270IU Broad bean
Vitamin A RAE 0µg 14µg Broad bean
Vitamin E 0.08mg Garlic
Vitamin C 31.2mg 19.8mg Garlic
Vitamin B1 0.2mg 0.128mg Garlic
Vitamin B2 0.11mg 0.09mg Garlic
Vitamin B3 0.7mg 1.2mg Broad bean
Vitamin B5 0.596mg 0.066mg Garlic
Vitamin B6 1.235mg 0.029mg Garlic
Folate 3µg 58µg Broad bean
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg 0.048mg Garlic
Threonine 0.157mg 0.178mg Broad bean
Isoleucine 0.217mg 0.215mg Garlic
Leucine 0.308mg 0.37mg Broad bean
Lysine 0.273mg 0.313mg Broad bean
Methionine 0.076mg 0.037mg Garlic
Phenylalanine 0.183mg 0.195mg Broad bean
Valine 0.291mg 0.235mg Garlic
Histidine 0.113mg 0.115mg Broad bean
Saturated Fat 0.089g 0.142g Garlic
Monounsaturated Fat 0.011g 0.02g Broad bean
Polyunsaturated fat 0.249g 0.303g Broad bean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Broad bean
Low Fats diet Equal
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
43%
Garlic
18%
Broad bean
Minerals Daily Need Coverage Score
67%
Garlic
21%
Broad bean

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 24mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.053g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 49)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food is lower in Sugar?
Broad bean
Broad bean is lower in Sugar (difference - 1g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.6)

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. Broad bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170378/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.