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  6. Garlic vs. Chinese broccoli

Garlic vs. Chinese broccoli — In-Depth Nutrition Comparison

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The main differences between Garlic and Chinese broccoli

  • Garlic is richer in Vitamin B6, Manganese, Copper, Selenium, Phosphorus, Iron, and Vitamin B1, yet Chinese broccoli is richer in Vitamin K, Folate, and Vitamin A RAE.
  • Daily need coverage for Vitamin B6 from Garlic is 90% higher.
  • Garlic contains 11 times more Selenium than Chinese broccoli. Garlic contains 14.2µg of Selenium, while Chinese broccoli contains 1.3µg.

Food types used in this article are Garlic, raw and Broccoli, chinese, cooked.

Infographic

Garlic vs Chinese broccoli 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
9
:
1
Chinese broccoli
Chinese broccoli
Contains more Calcium +81%
Contains more Iron +203.6%
Contains more Magnesium +38.9%
Contains more Phosphorus +273.2%
Contains more Potassium +53.6%
Contains more Zinc +197.4%
Contains more Copper +390.2%
Contains more Manganese +533.3%
Contains more Selenium +992.3%
Contains less Sodium -58.8%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Chinese broccoli
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 22% 13% 18% 24% 1% 11% 21% 35% 8%
Contains more Calcium +81%
Contains more Iron +203.6%
Contains more Magnesium +38.9%
Contains more Phosphorus +273.2%
Contains more Potassium +53.6%
Contains more Zinc +197.4%
Contains more Copper +390.2%
Contains more Manganese +533.3%
Contains more Selenium +992.3%
Contains less Sodium -58.8%

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
:
5
Chinese broccoli
Chinese broccoli
Contains more Vitamin C +10.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +60.2%
Contains more Vitamin B5 +274.8%
Contains more Vitamin B6 +1664.3%
Contains more Vitamin A +18100%
Contains more Vitamin E +500%
Contains more Vitamin B2 +32.7%
Contains more Folate +3200%
Contains more Vitamin K +4888.2%
Equal in Vitamin C - 28.2
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Chinese broccoli
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 99% 10% 0% 94% 24% 34% 9% 10% 17% 75% 0% 212%
Contains more Vitamin C +10.6%
Contains more Vitamin B1 +110.5%
Contains more Vitamin B3 +60.2%
Contains more Vitamin B5 +274.8%
Contains more Vitamin B6 +1664.3%
Contains more Vitamin A +18100%
Contains more Vitamin E +500%
Contains more Vitamin B2 +32.7%
Contains more Folate +3200%
Contains more Vitamin K +4888.2%
Equal in Vitamin C - 28.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Chinese broccoli
Chinese broccoli
Contains more Protein +457.9%
Contains more Carbs +767.7%
Contains more Other +89.9%
Contains more Fats +44%
Contains more Water +59.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Chinese broccoli
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more Protein +457.9%
Contains more Carbs +767.7%
Contains more Other +89.9%
Contains more Fats +44%
Contains more Water +59.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Chinese broccoli
Chinese broccoli
Contains less Saturated Fat -19.1%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +32.5%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Chinese broccoli
22% 10% 67%
Saturated Fat: 0.11 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.33 g
Contains less Saturated Fat -19.1%
Contains more Monounsaturated Fat +354.5%
Contains more Polyunsaturated fat +32.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Chinese broccoli Opinion
Net carbs 30.96g 1.31g Garlic
Protein 6.36g 1.14g Garlic
Fats 0.5g 0.72g Chinese broccoli
Carbs 33.06g 3.81g Garlic
Calories 149kcal 22kcal Garlic
Sugar 1g 0.84g Chinese broccoli
Fiber 2.1g 2.5g Chinese broccoli
Calcium 181mg 100mg Garlic
Iron 1.7mg 0.56mg Garlic
Magnesium 25mg 18mg Garlic
Phosphorus 153mg 41mg Garlic
Potassium 401mg 261mg Garlic
Sodium 17mg 7mg Chinese broccoli
Zinc 1.16mg 0.39mg Garlic
Copper 0.299mg 0.061mg Garlic
Manganese 1.672mg 0.264mg Garlic
Selenium 14.2µg 1.3µg Garlic
Vitamin A 9IU 1638IU Chinese broccoli
Vitamin A RAE 0µg 82µg Chinese broccoli
Vitamin E 0.08mg 0.48mg Chinese broccoli
Vitamin C 31.2mg 28.2mg Garlic
Vitamin B1 0.2mg 0.095mg Garlic
Vitamin B2 0.11mg 0.146mg Chinese broccoli
Vitamin B3 0.7mg 0.437mg Garlic
Vitamin B5 0.596mg 0.159mg Garlic
Vitamin B6 1.235mg 0.07mg Garlic
Folate 3µg 99µg Chinese broccoli
Vitamin K 1.7µg 84.8µg Chinese broccoli
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.11g Garlic
Monounsaturated Fat 0.011g 0.05g Chinese broccoli
Polyunsaturated fat 0.249g 0.33g Chinese broccoli

Which food is preferable for your diet?

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

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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
43%
Garlic
48%
Chinese broccoli
Minerals Daily Need Coverage Score
67%
Garlic
18%
Chinese broccoli

Comparison summary

Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.021g)
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 Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.16g)
Which food contains less Sodium?
Chinese broccoli
Chinese broccoli contains less Sodium (difference - 10mg)
Which food is cheaper?
Chinese broccoli
Chinese broccoli is cheaper (difference - $0.6)
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.