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  6. Garlic vs. Broad bean raw

Garlic vs. Broad bean raw — In-Depth Nutrition Comparison

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How are garlic and broad bean raw different?

  • Garlic is richer in vitamin B6, manganese, vitamin C, selenium, and calcium, while broad bean raw is higher in folate, vitamin K, fiber, vitamin B2, and copper.
  • Garlic covers your daily need for vitamin B6, 87% more than broad bean raw.
  • Garlic contains 18 times more selenium than broad bean raw. Garlic contains 14.2µg of selenium, while broad bean raw contains 0.8µg.
  • Broad bean raw has a higher glycemic index (79) than garlic (30).

Garlic, raw and Beans, fava, in pod, raw types were used in this article.

Infographic

Garlic vs Broad bean raw 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
7
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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more CalciumCalcium +389.2%
Contains more PotassiumPotassium +20.8%
Contains more ZincZinc +16%
Contains more PhosphorusPhosphorus +18.6%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +153%
Contains more SeleniumSelenium +1675%
Contains more MagnesiumMagnesium +32%
Contains more CopperCopper +34.4%
~equal in Iron ~1.55mg

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin CVitamin C +743.2%
Contains more Vitamin B1Vitamin B1 +50.4%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +1087.5%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1350%
Contains more Vitamin B2Vitamin B2 +163.6%
Contains more Vitamin B3Vitamin B3 +221.3%
Contains more Vitamin KVitamin K +2305.9%
Contains more FolateFolate +4833.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Broad bean raw DV% diff.
Vitamin B6 1.235mg 0.104mg 87%
Manganese 1.672mg 0.661mg 44%
Folate 3µg 148µg 36%
Vitamin K 1.7µg 40.9µg 33%
Vitamin C 31.2mg 3.7mg 31%
Selenium 14.2µg 0.8µg 24%
Fiber 2.1g 7.5g 22%
Calcium 181mg 37mg 14%
Vitamin B2 0.11mg 0.29mg 14%
Copper 0.299mg 0.402mg 11%
Vitamin B3 0.7mg 2.249mg 10%
Vitamin E 0.08mg 1.16mg 7%
Vitamin B5 0.596mg 0.225mg 7%
Vitamin B1 0.2mg 0.133mg 6%
Carbs 33.06g 17.63g 5%
Choline 23.2mg 4%
Protein 6.36g 7.92g 3%
Calories 149kcal 88kcal 3%
Phosphorus 153mg 129mg 3%
Vitamin A 0µg 17µg 2%
Iron 1.7mg 1.55mg 2%
Potassium 401mg 332mg 2%
Magnesium 25mg 33mg 2%
Polyunsaturated fat 0.249g 0.342g 1%
Zinc 1.16mg 1mg 1%
Fats 0.5g 0.73g 0%
Net carbs 30.96g 10.13g N/A
Sugar 1g 9.21g N/A
Sodium 17mg 25mg 0%
Saturated fat 0.089g 0.118g 0%
Monounsaturated fat 0.011g 0.104g 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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more CarbsCarbs +87.5%
Contains more OtherOther +33.9%
Contains more ProteinProtein +24.5%
Contains more FatsFats +46%
Contains more WaterWater +23.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains less Sat. FatSaturated fat -24.6%
Contains more Mono. FatMonounsaturated fat +845.5%
Contains more Poly. FatPolyunsaturated fat +37.3%

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.