Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garlic vs. Cauliflower — In-Depth Nutrition Comparison

Compare

Significant differences between garlic and cauliflower

  • Garlic has more vitamin B6, manganese, copper, selenium, iron, calcium, phosphorus, and vitamin B1; however, cauliflower is richer in vitamin C and folate.
  • Garlic covers your daily vitamin B6 needs 81% more than cauliflower.
  • Cauliflower has 24 times less selenium than garlic. Garlic has 14.2µg of selenium, while cauliflower has 0.6µg.

Specific food types used in this comparison are Garlic, raw and Cauliflower, raw.

Infographic

Garlic vs Cauliflower 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
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +722.7%
Contains more PotassiumPotassium +34.1%
Contains more IronIron +304.8%
Contains more CopperCopper +666.7%
Contains more ZincZinc +329.6%
Contains more PhosphorusPhosphorus +247.7%
Contains less SodiumSodium -43.3%
Contains more ManganeseManganese +978.7%
Contains more SeleniumSelenium +2266.7%

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
4
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin B6Vitamin B6 +571.2%
Contains more Vitamin CVitamin C +54.5%
Contains more Vitamin B5Vitamin B5 +11.9%
Contains more Vitamin KVitamin K +811.8%
Contains more FolateFolate +1800%
Contains more CholineCholine +90.9%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +231.3%
Contains more FatsFats +78.6%
Contains more CarbsCarbs +565.2%
Contains more OtherOther +97.4%
Contains more WaterWater +57.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -31.5%
Contains more Poly. FatPolyunsaturated fat +703.2%
Contains more Mono. FatMonounsaturated fat +209.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Cauliflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Cauliflower DV% diff.
Vitamin B6 1.235mg 0.184mg 81%
Manganese 1.672mg 0.155mg 66%
Copper 0.299mg 0.039mg 29%
Selenium 14.2µg 0.6µg 25%
Vitamin C 31.2mg 48.2mg 19%
Calcium 181mg 22mg 16%
Iron 1.7mg 0.42mg 16%
Phosphorus 153mg 44mg 16%
Folate 3µg 57µg 14%
Vitamin B1 0.2mg 0.05mg 13%
Vitamin K 1.7µg 15.5µg 12%
Carbs 33.06g 4.97g 9%
Protein 6.36g 1.92g 9%
Zinc 1.16mg 0.27mg 8%
Calories 149kcal 25kcal 6%
Choline 23.2mg 44.3mg 4%
Vitamin B2 0.11mg 0.06mg 4%
Potassium 401mg 299mg 3%
Magnesium 25mg 15mg 2%
Polyunsaturated fat 0.249g 0.031g 1%
Fructose 0.97g 1%
Vitamin B3 0.7mg 0.507mg 1%
Vitamin B5 0.596mg 0.667mg 1%
Sodium 17mg 30mg 1%
Fats 0.5g 0.28g 0%
Net carbs 30.96g 2.97g N/A
Sugar 1g 1.91g N/A
Fiber 2.1g 2g 0%
Vitamin E 0.08mg 0.08mg 0%
Saturated fat 0.089g 0.13g 0%
Monounsaturated fat 0.011g 0.034g 0%
Tryptophan 0.066mg 0.02mg 0%
Threonine 0.157mg 0.076mg 0%
Isoleucine 0.217mg 0.071mg 0%
Leucine 0.308mg 0.106mg 0%
Lysine 0.273mg 0.217mg 0%
Methionine 0.076mg 0.02mg 0%
Phenylalanine 0.183mg 0.065mg 0%
Valine 0.291mg 0.125mg 0%
Histidine 0.113mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Garlic
30%
Cauliflower
Minerals Daily Need Coverage Score
67%
Garlic
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 13mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.041g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is cheaper?
Cauliflower
Cauliflower 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

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.