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Garlic vs Broccoli - In-Depth Nutrition Comparison

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A recap on differences between Garlic and Broccoli

  • Garlic has more Vitamin B6, Manganese, Copper, Selenium, Calcium, Phosphorus, and Iron, however Broccoli is higher in Vitamin K, Vitamin C, and Folate.
  • 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +132.9%
Contains more Calcium +285.1%
Contains more Potassium +26.9%
Contains more Magnesium +19%
Contains more Copper +510.2%
Contains more Zinc +182.9%
Contains more Phosphorus +131.8%
Contains less Sodium -48.5%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 28% 15% 28% 15% 17% 12% 29% 5%
Contains more Iron +132.9%
Contains more Calcium +285.1%
Contains more Potassium +26.9%
Contains more Magnesium +19%
Contains more Copper +510.2%
Contains more Zinc +182.9%
Contains more Phosphorus +131.8%
Contains less Sodium -48.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
4
:
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
Contains more Vitamin C +185.9%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin K +5876.5%
Contains more Folate +2000%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Equal in Vitamin B5 - 0.573
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 298% 38% 16% 0% 18% 27% 12% 35% 41% 0% 254% 48%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B6 +605.7%
Contains more Vitamin C +185.9%
Contains more Vitamin A +6822.2%
Contains more Vitamin E +875%
Contains more Vitamin K +5876.5%
Contains more Folate +2000%
Equal in Vitamin B2 - 0.117
Equal in Vitamin B3 - 0.639
Equal in Vitamin B5 - 0.573

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Broccoli
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Broccoli Opinion
Calories 149kcal 34kcal Garlic
Protein 6.36g 2.82g Garlic
Fats 0.5g 0.37g Garlic
Vitamin C 31.2mg 89.2mg Broccoli
Net carbs 30.96g 4.04g Garlic
Carbs 33.06g 6.64g Garlic
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.7mg 0.73mg Garlic
Calcium 181mg 47mg Garlic
Potassium 401mg 316mg Garlic
Magnesium 25mg 21mg Garlic
Sugar 1g 1.7g Garlic
Fiber 2.1g 2.6g Broccoli
Copper 0.299mg 0.049mg Garlic
Zinc 1.16mg 0.41mg Garlic
Starch g 0g Broccoli
Phosphorus 153mg 66mg Garlic
Sodium 17mg 33mg Garlic
Vitamin A 9IU 623IU Broccoli
Vitamin E 0.08mg 0.78mg Broccoli
Vitamin D 0µg 0µg
Vitamin B1 0.2mg 0.071mg Garlic
Vitamin B2 0.11mg 0.117mg Broccoli
Vitamin B3 0.7mg 0.639mg Garlic
Vitamin B5 0.596mg 0.573mg Garlic
Vitamin B6 1.235mg 0.175mg Garlic
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 101.6µg Broccoli
Folate 3µg 63µg Broccoli
Trans Fat 0g 0g
Saturated Fat 0.089g 0.039g Broccoli
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.249g 0.038g Garlic
Tryptophan 0.066mg 0.033mg Garlic
Threonine 0.157mg 0.088mg Garlic
Isoleucine 0.217mg 0.079mg Garlic
Leucine 0.308mg 0.129mg Garlic
Lysine 0.273mg 0.135mg Garlic
Methionine 0.076mg 0.038mg Garlic
Phenylalanine 0.183mg 0.117mg Garlic
Valine 0.291mg 0.125mg Garlic
Histidine 0.113mg 0.059mg Garlic
Fructose g 0.68g Broccoli

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
65
Broccoli
Mineral Summary Score
46
Garlic
18
Broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
17%
Broccoli
Carbohydrates
33%
Garlic
7%
Broccoli
Fats
2%
Garlic
2%
Broccoli

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.7g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 16mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is lower in Saturated Fat?
Broccoli
Broccoli is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Broccoli
Broccoli is cheaper (difference - $0.2)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.