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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.
  • 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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
Contains more Iron +203.6%
Contains more Calcium +81%
Contains more Potassium +53.6%
Contains more Magnesium +38.9%
Contains more Copper +390.2%
Contains more Zinc +197.4%
Contains more Phosphorus +273.2%
Contains less Sodium -58.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 22% 30% 24% 13% 21% 11% 18% 1%
Contains more Iron +203.6%
Contains more Calcium +81%
Contains more Potassium +53.6%
Contains more Magnesium +38.9%
Contains more Copper +390.2%
Contains more Zinc +197.4%
Contains more Phosphorus +273.2%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
5
:
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 Vitamin K +4888.2%
Contains more Folate +3200%
Equal in Vitamin C - 28.2
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 99% 10% 0% 24% 34% 9% 10% 17% 0% 212% 75%
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 Vitamin K +4888.2%
Contains more Folate +3200%
Equal in Vitamin C - 28.2

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
48
Chinese broccoli
Mineral Summary Score
46
Garlic
17
Chinese broccoli

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
7%
Chinese broccoli
Carbohydrates
33%
Garlic
4%
Chinese broccoli
Fats
2%
Garlic
3%
Chinese broccoli

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Chinese broccoli
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Garlic Chinese broccoli Opinion
Calories 149 22 Garlic
Protein 6.36 1.14 Garlic
Fats 0.5 0.72 Chinese broccoli
Vitamin C 31.2 28.2 Garlic
Carbs 33.06 3.81 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.56 Garlic
Calcium 181 100 Garlic
Potassium 401 261 Garlic
Magnesium 25 18 Garlic
Sugar 1 0.84 Chinese broccoli
Fiber 2.1 2.5 Chinese broccoli
Copper 0.299 0.061 Garlic
Zinc 1.16 0.39 Garlic
Starch
Phosphorus 153 41 Garlic
Sodium 17 7 Chinese broccoli
Vitamin A 9 1638 Chinese broccoli
Vitamin E 0.08 0.48 Chinese broccoli
Vitamin D 0 0
Vitamin B1 0.2 0.095 Garlic
Vitamin B2 0.11 0.146 Chinese broccoli
Vitamin B3 0.7 0.437 Garlic
Vitamin B5 0.596 0.159 Garlic
Vitamin B6 1.235 0.07 Garlic
Vitamin B12 0 0
Vitamin K 1.7 84.8 Chinese broccoli
Folate 3 99 Chinese broccoli
Trans Fat 0 0
Saturated Fat 0.089 0.11 Garlic
Monounsaturated Fat 0.011 0.05 Chinese broccoli
Polyunsaturated fat 0.249 0.33 Chinese broccoli
Tryptophan 0.066 Garlic
Threonine 0.157 Garlic
Isoleucine 0.217 Garlic
Leucine 0.308 Garlic
Lysine 0.273 Garlic
Methionine 0.076 Garlic
Phenylalanine 0.183 Garlic
Valine 0.291 Garlic
Histidine 0.113 Garlic
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.