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  6. Garlic vs. Chicken meat

Garlic vs. Chicken meat — In-Depth Nutrition Comparison

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The main differences between garlic and chicken meat

  • Garlic is richer in manganese, vitamin B6, vitamin C, copper, and calcium, yet chicken meat is richer in vitamin B3, selenium, and vitamin B12.
  • Daily need coverage for manganese for garlic is 72% higher.
  • Garlic contains less saturated fat.
  • Chicken meat has a lower glycemic index than garlic.

Food types used in this article are Garlic, raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Garlic vs Chicken meat 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
6
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% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more CalciumCalcium +1106.7%
Contains more PotassiumPotassium +79.8%
Contains more IronIron +34.9%
Contains more CopperCopper +353%
Contains less SodiumSodium -79.3%
Contains more ManganeseManganese +8260%
Contains more ZincZinc +67.2%
Contains more PhosphorusPhosphorus +19%
Contains more SeleniumSelenium +68.3%
~equal in Magnesium ~23mg

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
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 0% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +217.5%
Contains more Vitamin B6Vitamin B6 +208.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.5%
Contains more Vitamin B2Vitamin B2 +52.7%
Contains more Vitamin B3Vitamin B3 +1112.4%
Contains more Vitamin B5Vitamin B5 +72.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +41.2%
Contains more FolateFolate +66.7%
Contains more CholineCholine +184.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Chicken meat DV% diff.
Manganese 1.672mg 0.02mg 72%
Vitamin B6 1.235mg 0.4mg 64%
Vitamin B3 0.7mg 8.487mg 49%
Protein 6.36g 27.3g 42%
Vitamin C 31.2mg 0mg 35%
Cholesterol 0mg 88mg 29%
Copper 0.299mg 0.066mg 26%
Fats 0.5g 13.6g 20%
Selenium 14.2µg 23.9µg 18%
Polyunsaturated fat 0.249g 2.97g 18%
Saturated fat 0.089g 3.79g 17%
Calcium 181mg 15mg 17%
Monounsaturated fat 0.011g 5.34g 13%
Vitamin B12 0µg 0.3µg 13%
Vitamin B1 0.2mg 0.063mg 11%
Carbs 33.06g 0g 11%
Vitamin B5 0.596mg 1.03mg 9%
Choline 23.2mg 65.9mg 8%
Fiber 2.1g 0g 8%
Zinc 1.16mg 1.94mg 7%
Iron 1.7mg 1.26mg 6%
Vitamin A 0µg 48µg 5%
Potassium 401mg 223mg 5%
Calories 149kcal 239kcal 5%
Vitamin B2 0.11mg 0.168mg 4%
Phosphorus 153mg 182mg 4%
Sodium 17mg 82mg 3%
Vitamin E 0.08mg 0.27mg 1%
Vitamin K 1.7µg 2.4µg 1%
Folate 3µg 5µg 1%
Net carbs 30.96g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 25mg 23mg 0%
Sugar 1g 0g N/A
Tryptophan 0.066mg 0.305mg 0%
Threonine 0.157mg 1.128mg 0%
Isoleucine 0.217mg 1.362mg 0%
Leucine 0.308mg 1.986mg 0%
Lysine 0.273mg 2.223mg 0%
Methionine 0.076mg 0.726mg 0%
Phenylalanine 0.183mg 1.061mg 0%
Valine 0.291mg 1.325mg 0%
Histidine 0.113mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-528.6%
Contains more ProteinProtein +329.2%
Contains more FatsFats +2620%
~equal in Water ~59.45g

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -97.7%
Contains more Mono. FatMonounsaturated fat +48445.5%
Contains more Poly. FatPolyunsaturated fat +1092.8%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.