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Garlic vs. Cream cheese — In-Depth Nutrition Comparison

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Important differences between garlic and cream cheese

  • Garlic has more vitamin B6, manganese, vitamin C, copper, iron, and vitamin B1; however, cream cheese has more vitamin A.
  • Cream cheese's daily need coverage for saturated fat is 101% more.
  • Garlic is lower in sodium.
  • Garlic has a higher glycemic index than cream cheese.

The food varieties used in the comparison are Garlic, raw and Cheese, cream.

Infographic

Garlic vs Cream cheese 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
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +86.6%
Contains more PotassiumPotassium +203.8%
Contains more IronIron +1445.5%
Contains more CopperCopper +1561.1%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +43%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +15100%
Contains more SeleniumSelenium +65.1%

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +769.6%
Contains more Vitamin B3Vitamin B3 +669.2%
Contains more Vitamin B5Vitamin B5 +15.3%
Contains more Vitamin B6Vitamin B6 +2105.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +975%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +23.5%
Contains more FolateFolate +200%
Contains more CholineCholine +17.2%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Cream cheese DV% diff.
Vitamin B6 1.235mg 0.056mg 91%
Saturated fat 0.089g 20.213g 91%
Manganese 1.672mg 0.011mg 72%
Fats 0.5g 34.44g 52%
Vitamin C 31.2mg 0mg 35%
Vitamin A 0µg 308µg 34%
Cholesterol 0mg 101mg 34%
Copper 0.299mg 0.018mg 31%
Monounsaturated fat 0.011g 8.907g 22%
Iron 1.7mg 0.11mg 20%
Vitamin B1 0.2mg 0.023mg 15%
Sodium 17mg 314mg 13%
Selenium 14.2µg 8.6µg 10%
Calories 149kcal 350kcal 10%
Carbs 33.06g 5.52g 9%
Vitamin B12 0µg 0.22µg 9%
Vitamin B2 0.11mg 0.23mg 9%
Potassium 401mg 132mg 8%
Polyunsaturated fat 0.249g 1.483g 8%
Fiber 2.1g 0g 8%
Calcium 181mg 97mg 8%
Phosphorus 153mg 107mg 7%
Zinc 1.16mg 0.5mg 6%
Vitamin E 0.08mg 0.86mg 5%
Magnesium 25mg 9mg 4%
Vitamin B3 0.7mg 0.091mg 4%
Folate 3µg 9µg 2%
Vitamin B5 0.596mg 0.517mg 2%
Choline 23.2mg 27.2mg 1%
Protein 6.36g 6.15g 0%
Net carbs 30.96g 5.52g N/A
Sugar 1g 3.76g N/A
Starch 0.35g 0%
Vitamin K 1.7µg 2.1µg 0%
Tryptophan 0.066mg 0.069mg 0%
Threonine 0.157mg 0.233mg 0%
Isoleucine 0.217mg 0.324mg 0%
Leucine 0.308mg 0.657mg 0%
Lysine 0.273mg 0.567mg 0%
Methionine 0.076mg 0.191mg 0%
Phenylalanine 0.183mg 0.291mg 0%
Valine 0.291mg 0.395mg 0%
Histidine 0.113mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

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
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +498.9%
Contains more WaterWater +11.3%
Contains more OtherOther +18.1%
Contains more FatsFats +6788%
~equal in Protein ~6.15g

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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +80872.7%
Contains more Poly. FatPolyunsaturated fat +495.6%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.