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  6. Garlic vs. Wheat Bread

Garlic vs. Wheat Bread — In-Depth Nutrition Comparison

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Significant differences between garlic and wheat Bread

  • Garlic has more vitamin B6, vitamin C, and manganese; however, wheat Bread is richer in selenium, vitamin B3, iron, vitamin B2, folate, and vitamin B1.
  • Garlic covers your daily vitamin B6 needs 83% more than wheat Bread.
  • Wheat Bread has 156 times less vitamin C than garlic. Garlic has 31.2mg of vitamin C, while wheat Bread has 0.2mg.
  • Garlic contains less sodium.
  • Wheat Bread has a higher glycemic index. The glycemic index of wheat Bread is 60, while the glycemic index of garlic is 30.

Specific food types used in this comparison are Garlic, raw and Bread, wheat, toasted.

Infographic

Garlic vs Wheat Bread 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
4
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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more PotassiumPotassium +79.8%
Contains more CopperCopper +51%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +21.4%
Contains more MagnesiumMagnesium +136%
Contains more IronIron +140.6%
Contains more ZincZinc +26.7%
Contains more PhosphorusPhosphorus +22.9%
Contains more SeleniumSelenium +135.2%
~equal in Calcium ~165mg

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
3
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin CVitamin C +15500%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +707.2%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +119.5%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +792.9%
Contains more Vitamin KVitamin K +235.3%
Contains more FolateFolate +2766.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.1mg

All nutrients comparison - raw data values

Nutrient Garlic Wheat Bread DV% diff.
Vitamin B6 1.235mg 0.153mg 83%
Vitamin B3 0.7mg 6.25mg 35%
Selenium 14.2µg 33.4µg 35%
Vitamin C 31.2mg 0.2mg 34%
Iron 1.7mg 4.09mg 30%
Sodium 17mg 601mg 25%
Vitamin B2 0.11mg 0.382mg 21%
Folate 3µg 86µg 21%
Vitamin B1 0.2mg 0.439mg 20%
Protein 6.36g 12.96g 13%
Manganese 1.672mg 1.377mg 13%
Copper 0.299mg 0.198mg 11%
Polyunsaturated fat 0.249g 1.72g 10%
Fiber 2.1g 4.7g 10%
Calories 149kcal 313kcal 8%
Magnesium 25mg 59mg 8%
Carbs 33.06g 55.77g 8%
Fats 0.5g 4.27g 6%
Phosphorus 153mg 188mg 5%
Potassium 401mg 223mg 5%
Saturated fat 0.089g 0.989g 4%
Vitamin B5 0.596mg 0.456mg 3%
Vitamin K 1.7µg 5.7µg 3%
Monounsaturated fat 0.011g 1.019g 3%
Zinc 1.16mg 1.47mg 3%
Calcium 181mg 165mg 2%
Vitamin E 0.08mg 0.24mg 1%
Net carbs 30.96g 51.07g N/A
Sugar 1g 6.42g N/A
Choline 23.2mg 22.1mg 0%
Tryptophan 0.066mg 0.092mg 0%
Threonine 0.157mg 0.299mg 0%
Isoleucine 0.217mg 0.258mg 0%
Leucine 0.308mg 0.461mg 0%
Lysine 0.273mg 0.215mg 0%
Methionine 0.076mg 0.105mg 0%
Phenylalanine 0.183mg 0.315mg 0%
Valine 0.291mg 0.31mg 0%
Histidine 0.113mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more WaterWater +141.8%
Contains more ProteinProtein +103.8%
Contains more FatsFats +754%
Contains more CarbsCarbs +68.7%
Contains more OtherOther +84.7%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains less Sat. FatSaturated fat -91%
Contains more Mono. FatMonounsaturated fat +9163.6%
Contains more Poly. FatPolyunsaturated fat +590.8%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.