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  6. Garlic vs. Navy bean raw

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

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Differences between garlic and navy bean raw

  • Garlic has more vitamin B6, manganese, selenium, calcium, vitamin C, and phosphorus, while navy bean raw has more folate, magnesium, vitamin B1, and vitamin B2.
  • Garlic's daily need coverage for vitamin B6 is 80% higher.
  • Navy bean raw contains 24 times less selenium than garlic. Garlic contains 14.2µg of selenium, while navy bean raw contains 0.6µg.

The food types used in this comparison are Garlic, raw and Beans, navy, mature seeds, sprouted, raw.

Infographic

Garlic vs Navy bean raw 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
6
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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +1106.7%
Contains more PotassiumPotassium +30.6%
Contains more ZincZinc +30.3%
Contains more PhosphorusPhosphorus +53%
Contains more ManganeseManganese +309.8%
Contains more SeleniumSelenium +2266.7%
Contains more MagnesiumMagnesium +304%
Contains more IronIron +13.5%
Contains more CopperCopper +19.1%
Contains less SodiumSodium -23.5%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin CVitamin C +66%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +546.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +95%
Contains more Vitamin B2Vitamin B2 +95.5%
Contains more Vitamin B3Vitamin B3 +74.3%
Contains more Vitamin B5Vitamin B5 +38.4%
Contains more FolateFolate +4300%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Navy bean raw DV% diff.
Vitamin B6 1.235mg 0.191mg 80%
Manganese 1.672mg 0.408mg 55%
Folate 3µg 132µg 32%
Selenium 14.2µg 0.6µg 25%
Magnesium 25mg 101mg 18%
Calcium 181mg 15mg 17%
Vitamin B1 0.2mg 0.39mg 16%
Vitamin C 31.2mg 18.8mg 14%
Vitamin B2 0.11mg 0.215mg 8%
Fiber 2.1g 8%
Phosphorus 153mg 100mg 8%
Carbs 33.06g 13.05g 7%
Copper 0.299mg 0.356mg 6%
Vitamin B5 0.596mg 0.825mg 5%
Choline 23.2mg 4%
Calories 149kcal 67kcal 4%
Iron 1.7mg 1.93mg 3%
Vitamin B3 0.7mg 1.22mg 3%
Potassium 401mg 307mg 3%
Zinc 1.16mg 0.89mg 2%
Vitamin E 0.08mg 1%
Polyunsaturated fat 0.249g 0.407g 1%
Vitamin K 1.7µg 1%
Protein 6.36g 6.15g 0%
Fats 0.5g 0.7g 0%
Net carbs 30.96g 13.05g N/A
Sugar 1g N/A
Sodium 17mg 13mg 0%
Saturated fat 0.089g 0.085g 0%
Monounsaturated fat 0.011g 0.052g 0%
Tryptophan 0.066mg 0.064mg 0%
Threonine 0.157mg 0.258mg 0%
Isoleucine 0.217mg 0.273mg 0%
Leucine 0.308mg 0.442mg 0%
Lysine 0.273mg 0.35mg 0%
Methionine 0.076mg 0.064mg 0%
Phenylalanine 0.183mg 0.31mg 0%
Valine 0.291mg 0.316mg 0%
Histidine 0.113mg 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more CarbsCarbs +153.3%
Contains more OtherOther +57.9%
Contains more FatsFats +40%
Contains more WaterWater +35.1%
~equal in Protein ~6.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
0
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +372.7%
Contains more Poly. FatPolyunsaturated fat +63.5%
~equal in Saturated fat ~0.085g

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.