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  6. Garlic vs. Green bean raw

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

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What are the differences between garlic and green bean raw?

  • Garlic is higher in vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, calcium, and vitamin B1, yet green bean raw is higher in vitamin K and vitamin A.
  • Garlic's daily need coverage for vitamin B6 is 84% more.
  • Garlic has 24 times more selenium than green bean raw. While garlic has 14.2µg of selenium, green bean raw has only 0.6µg.

We used Garlic, raw and Beans, snap, green, raw types in this article.

Infographic

Garlic vs Green 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
8
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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more CalciumCalcium +389.2%
Contains more PotassiumPotassium +90%
Contains more IronIron +65%
Contains more CopperCopper +333.3%
Contains more ZincZinc +383.3%
Contains more PhosphorusPhosphorus +302.6%
Contains more ManganeseManganese +674.1%
Contains more SeleniumSelenium +2266.7%
Contains less SodiumSodium -64.7%
~equal in Magnesium ~25mg

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin CVitamin C +155.7%
Contains more Vitamin B1Vitamin B1 +143.9%
Contains more Vitamin B5Vitamin B5 +164.9%
Contains more Vitamin B6Vitamin B6 +775.9%
Contains more CholineCholine +51.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +412.5%
Contains more Vitamin KVitamin K +2429.4%
Contains more FolateFolate +1000%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.104mg
~equal in Vitamin B3 ~0.734mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Green bean raw DV% diff.
Vitamin B6 1.235mg 0.141mg 84%
Manganese 1.672mg 0.216mg 63%
Vitamin K 1.7µg 43µg 34%
Copper 0.299mg 0.069mg 26%
Selenium 14.2µg 0.6µg 25%
Vitamin C 31.2mg 12.2mg 21%
Phosphorus 153mg 38mg 16%
Calcium 181mg 37mg 14%
Vitamin B1 0.2mg 0.082mg 10%
Carbs 33.06g 6.97g 9%
Protein 6.36g 1.83g 9%
Folate 3µg 33µg 8%
Iron 1.7mg 1.03mg 8%
Zinc 1.16mg 0.24mg 8%
Vitamin B5 0.596mg 0.225mg 7%
Calories 149kcal 31kcal 6%
Potassium 401mg 211mg 6%
Vitamin A 0µg 35µg 4%
Fructose 1.39g 2%
Vitamin E 0.08mg 0.41mg 2%
Fiber 2.1g 2.7g 2%
Choline 23.2mg 15.3mg 1%
Polyunsaturated fat 0.249g 0.113g 1%
Fats 0.5g 0.22g 0%
Net carbs 30.96g 4.27g N/A
Magnesium 25mg 25mg 0%
Sugar 1g 3.26g N/A
Starch 0.88g 0%
Sodium 17mg 6mg 0%
Vitamin B2 0.11mg 0.104mg 0%
Vitamin B3 0.7mg 0.734mg 0%
Saturated fat 0.089g 0.05g 0%
Monounsaturated fat 0.011g 0.01g 0%
Tryptophan 0.066mg 0.019mg 0%
Threonine 0.157mg 0.079mg 0%
Isoleucine 0.217mg 0.066mg 0%
Leucine 0.308mg 0.112mg 0%
Lysine 0.273mg 0.088mg 0%
Methionine 0.076mg 0.022mg 0%
Phenylalanine 0.183mg 0.067mg 0%
Valine 0.291mg 0.09mg 0%
Histidine 0.113mg 0.034mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +247.5%
Contains more FatsFats +127.3%
Contains more CarbsCarbs +374.3%
Contains more OtherOther +127.3%
Contains more WaterWater +54.2%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Poly. FatPolyunsaturated fat +120.4%
Contains less Sat. FatSaturated fat -43.8%
~equal in Monounsaturated fat ~0.01g

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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.