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Garlic vs. Broccoli — In-Depth Nutrition Comparison

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A recap on the differences between garlic and broccoli

  • Garlic has more vitamin B6, manganese, copper, selenium, calcium, and phosphorus; however, broccoli is higher in vitamin K, vitamin C, folate, and vitamin A.
  • Broccoli covers your daily vitamin K needs 83% more than garlic.
  • Broccoli contains 8 times less manganese than garlic. Garlic contains 1.672mg of manganese, while broccoli contains 0.21mg.

Food varieties used in this article are Garlic, raw and Broccoli, raw.

Infographic

Garlic vs Broccoli 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
10
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 15% 14% 28% 27% 16% 11% 28% 4.3% 27% 14%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +285.1%
Contains more PotassiumPotassium +26.9%
Contains more IronIron +132.9%
Contains more CopperCopper +510.2%
Contains more ZincZinc +182.9%
Contains more PhosphorusPhosphorus +131.8%
Contains less SodiumSodium -48.5%
Contains more ManganeseManganese +696.2%
Contains more SeleniumSelenium +468%

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
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 297% 10% 16% 0% 18% 27% 12% 34% 40% 0% 254% 47% 10%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B6Vitamin B6 +605.7%
Contains more CholineCholine +24.1%
Contains more Vitamin CVitamin C +185.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +875%
Contains more Vitamin KVitamin K +5876.5%
Contains more FolateFolate +2000%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.117mg
~equal in Vitamin B3 ~0.639mg
~equal in Vitamin B5 ~0.573mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Broccoli DV% diff.
Vitamin K 1.7µg 101.6µg 83%
Vitamin B6 1.235mg 0.175mg 82%
Vitamin C 31.2mg 89.2mg 64%
Manganese 1.672mg 0.21mg 64%
Copper 0.299mg 0.049mg 28%
Selenium 14.2µg 2.5µg 21%
Folate 3µg 63µg 15%
Calcium 181mg 47mg 13%
Phosphorus 153mg 66mg 12%
Iron 1.7mg 0.73mg 12%
Vitamin B1 0.2mg 0.071mg 11%
Carbs 33.06g 6.64g 9%
Protein 6.36g 2.82g 7%
Zinc 1.16mg 0.41mg 7%
Calories 149kcal 34kcal 6%
Vitamin E 0.08mg 0.78mg 5%
Potassium 401mg 316mg 3%
Vitamin A 0µg 31µg 3%
Fiber 2.1g 2.6g 2%
Sodium 17mg 33mg 1%
Magnesium 25mg 21mg 1%
Polyunsaturated fat 0.249g 0.038g 1%
Choline 23.2mg 18.7mg 1%
Fructose 0.68g 1%
Vitamin B2 0.11mg 0.117mg 1%
Fats 0.5g 0.37g 0%
Net carbs 30.96g 4.04g N/A
Sugar 1g 1.7g N/A
Vitamin B3 0.7mg 0.639mg 0%
Vitamin B5 0.596mg 0.573mg 0%
Saturated fat 0.089g 0.039g 0%
Monounsaturated fat 0.011g 0.011g 0%
Tryptophan 0.066mg 0.033mg 0%
Threonine 0.157mg 0.088mg 0%
Isoleucine 0.217mg 0.079mg 0%
Leucine 0.308mg 0.129mg 0%
Lysine 0.273mg 0.135mg 0%
Methionine 0.076mg 0.038mg 0%
Phenylalanine 0.183mg 0.117mg 0%
Valine 0.291mg 0.125mg 0%
Histidine 0.113mg 0.059mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 7% 89%
Protein: 2.82 g
Fats: 0.37 g
Carbs: 6.64 g
Water: 89.3 g
Other: 0.87 g
Contains more ProteinProtein +125.5%
Contains more FatsFats +35.1%
Contains more CarbsCarbs +397.9%
Contains more OtherOther +72.4%
Contains more WaterWater +52.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 13% 43%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +555.3%
Contains less Sat. FatSaturated fat -56.2%
~equal in Monounsaturated fat ~0.011g

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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. Broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170379/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.