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  6. Garlic vs. Green bean

Garlic vs. Green bean — In-Depth Nutrition Comparison

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How are Garlic and Green bean different?

  • Garlic is richer in Vitamin B6, Manganese, Copper, Selenium, Vitamin C, Phosphorus, Calcium, Iron, and Vitamin B1, while Green bean is higher in Vitamin K.
  • Garlic covers your daily need of Vitamin B6 91% more than Green bean.
  • Garlic contains 71 times more Selenium than Green bean. Garlic contains 14.2µg of Selenium, while Green bean contains 0.2µg.

Garlic, raw and Beans, snap, green, cooked, boiled, drained, without salt types were used in this article.

Infographic

Garlic vs Green 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
Green bean
Green bean
Contains more Calcium +311.4%
Contains more Iron +161.5%
Contains more Magnesium +38.9%
Contains more Phosphorus +427.6%
Contains more Potassium +174.7%
Contains more Zinc +364%
Contains more Copper +424.6%
Contains more Manganese +486.7%
Contains more Selenium +7000%
Contains less Sodium -94.1%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Green bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 25% 13% 13% 13% 1% 7% 19% 38% 2%
Contains more Calcium +311.4%
Contains more Iron +161.5%
Contains more Magnesium +38.9%
Contains more Phosphorus +427.6%
Contains more Potassium +174.7%
Contains more Zinc +364%
Contains more Copper +424.6%
Contains more Manganese +486.7%
Contains more Selenium +7000%
Contains less Sodium -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.
Garlic
Garlic
6
:
4
Green bean
Green bean
Contains more Vitamin C +221.6%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +705.4%
Contains more Vitamin B6 +2105.4%
Contains more Vitamin A +6933.3%
Contains more Vitamin E +475%
Contains more Folate +1000%
Contains more Vitamin K +2717.6%
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%
Green bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 38% 10% 0% 33% 19% 23% 12% 5% 13% 25% 0% 120%
Contains more Vitamin C +221.6%
Contains more Vitamin B1 +170.3%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B3 +14%
Contains more Vitamin B5 +705.4%
Contains more Vitamin B6 +2105.4%
Contains more Vitamin A +6933.3%
Contains more Vitamin E +475%
Contains more Folate +1000%
Contains more Vitamin K +2717.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Green bean
Green bean
Contains more Protein +236.5%
Contains more Fats +78.6%
Contains more Carbs +319.5%
Contains more Other +105.5%
Contains more Water +52.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Green bean
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more Protein +236.5%
Contains more Fats +78.6%
Contains more Carbs +319.5%
Contains more Other +105.5%
Contains more Water +52.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
1
Green bean
Green bean
Contains more Polyunsaturated fat +71.7%
Contains less Saturated Fat -28.1%
Equal in Monounsaturated Fat - 0.011
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Green bean
29% 5% 66%
Saturated Fat: 0.064 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.145 g
Contains more Polyunsaturated fat +71.7%
Contains less Saturated Fat -28.1%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Green bean Opinion
Net carbs 30.96g 4.68g Garlic
Protein 6.36g 1.89g Garlic
Fats 0.5g 0.28g Garlic
Carbs 33.06g 7.88g Garlic
Calories 149kcal 35kcal Garlic
Sugar 1g 3.63g Garlic
Fiber 2.1g 3.2g Green bean
Calcium 181mg 44mg Garlic
Iron 1.7mg 0.65mg Garlic
Magnesium 25mg 18mg Garlic
Phosphorus 153mg 29mg Garlic
Potassium 401mg 146mg Garlic
Sodium 17mg 1mg Green bean
Zinc 1.16mg 0.25mg Garlic
Copper 0.299mg 0.057mg Garlic
Manganese 1.672mg 0.285mg Garlic
Selenium 14.2µg 0.2µg Garlic
Vitamin A 9IU 633IU Green bean
Vitamin A RAE 0µg 32µg Green bean
Vitamin E 0.08mg 0.46mg Green bean
Vitamin C 31.2mg 9.7mg Garlic
Vitamin B1 0.2mg 0.074mg Garlic
Vitamin B2 0.11mg 0.097mg Garlic
Vitamin B3 0.7mg 0.614mg Garlic
Vitamin B5 0.596mg 0.074mg Garlic
Vitamin B6 1.235mg 0.056mg Garlic
Folate 3µg 33µg Green bean
Vitamin K 1.7µg 47.9µg Green bean
Tryptophan 0.066mg 0.02mg Garlic
Threonine 0.157mg 0.082mg Garlic
Isoleucine 0.217mg 0.069mg Garlic
Leucine 0.308mg 0.116mg Garlic
Lysine 0.273mg 0.091mg Garlic
Methionine 0.076mg 0.023mg Garlic
Phenylalanine 0.183mg 0.069mg Garlic
Valine 0.291mg 0.093mg Garlic
Histidine 0.113mg 0.035mg Garlic
Saturated Fat 0.089g 0.064g Green bean
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.249g 0.145g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Green bean
Low Fats diet ok
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
24%
Green bean
Minerals Daily Need Coverage Score
67%
Garlic
14%
Green bean

Comparison summary

Which food contains less Sodium?
Green bean
Green bean contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Green bean
Green bean is lower in Saturated Fat (difference - 0.025g)
Which food is lower in glycemic index?
Green bean
Green bean is lower in glycemic index (difference - 10)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2.63g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Green bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/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.