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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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -58.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 22% 13% 18% 24% 1% 11% 21%
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 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 Folate +3200%
Contains more Vitamin K +4888.2%
Equal in Vitamin C - 28.2
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%
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

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

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
Starch g g
Fructose g g
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
Vitamin A 9IU 1638IU Chinese broccoli
Vitamin E 0.08mg 0.48mg Chinese broccoli
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 1.7µg 84.8µg Chinese broccoli
Tryptophan 0.066mg mg Garlic
Threonine 0.157mg mg Garlic
Isoleucine 0.217mg mg Garlic
Leucine 0.308mg mg Garlic
Lysine 0.273mg mg Garlic
Methionine 0.076mg mg Garlic
Phenylalanine 0.183mg mg Garlic
Valine 0.291mg mg Garlic
Histidine 0.113mg mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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

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

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.