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  6. Garlic vs. Brussels sprouts

Garlic vs. Brussels sprouts — In-Depth Nutrition Comparison

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Summary of differences between garlic and Brussels sprouts

  • Garlic has more vitamin B6, manganese, copper, selenium, calcium, and phosphorus; however, Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, and folate.
  • Brussels sprouts cover your daily need for vitamin K, 146% more than garlic.
  • Garlic has 9 times more selenium than Brussels sprouts. While garlic has 14.2µg of selenium, Brussels sprouts have only 1.6µg.

These are the specific foods used in this comparison Garlic, raw and Brussels sprouts, raw.

Infographic

Garlic vs Brussels sprouts 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
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more CalciumCalcium +331%
Contains more IronIron +21.4%
Contains more CopperCopper +327.1%
Contains more ZincZinc +176.2%
Contains more PhosphorusPhosphorus +121.7%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +396.1%
Contains more SeleniumSelenium +787.5%
~equal in Magnesium ~23mg
~equal in Potassium ~389mg

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +43.9%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B6Vitamin B6 +463.9%
Contains more CholineCholine +21.5%
Contains more Vitamin CVitamin C +172.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1000%
Contains more Vitamin KVitamin K +10311.8%
Contains more FolateFolate +1933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.745mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Brussels sprouts DV% diff.
Polyunsaturated fat 0.249g 153g 1018%
Vitamin K 1.7µg 177µg 146%
Vitamin B6 1.235mg 0.219mg 78%
Vitamin C 31.2mg 85mg 60%
Manganese 1.672mg 0.337mg 58%
Copper 0.299mg 0.07mg 25%
Selenium 14.2µg 1.6µg 23%
Folate 3µg 61µg 15%
Calcium 181mg 42mg 14%
Phosphorus 153mg 69mg 12%
Carbs 33.06g 8.95g 8%
Fiber 2.1g 3.8g 7%
Zinc 1.16mg 0.42mg 7%
Vitamin B5 0.596mg 0.309mg 6%
Protein 6.36g 3.38g 6%
Calories 149kcal 43kcal 5%
Vitamin B1 0.2mg 0.139mg 5%
Vitamin E 0.08mg 0.88mg 5%
Iron 1.7mg 1.4mg 4%
Vitamin A 0µg 38µg 4%
Vitamin B2 0.11mg 0.09mg 2%
Choline 23.2mg 19.1mg 1%
Fructose 0.93g 1%
Fats 0.5g 0.3g 0%
Net carbs 30.96g 5.15g N/A
Magnesium 25mg 23mg 0%
Potassium 401mg 389mg 0%
Sugar 1g 2.2g N/A
Sodium 17mg 25mg 0%
Vitamin B3 0.7mg 0.745mg 0%
Saturated fat 0.089g 0.062g 0%
Monounsaturated fat 0.011g 0.023g 0%
Tryptophan 0.066mg 0.037mg 0%
Threonine 0.157mg 0.12mg 0%
Isoleucine 0.217mg 0.132mg 0%
Leucine 0.308mg 0.152mg 0%
Lysine 0.273mg 0.154mg 0%
Methionine 0.076mg 0.032mg 0%
Phenylalanine 0.183mg 0.098mg 0%
Valine 0.291mg 0.155mg 0%
Histidine 0.113mg 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +88.2%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +269.4%
Contains more WaterWater +46.8%
~equal in Other ~1.37g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
0
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -30.3%
Contains more Mono. FatMonounsaturated fat +109.1%
Contains more Poly. FatPolyunsaturated fat +61345.8%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.