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  6. Garlic vs. Cocoa bean

Garlic vs. Cocoa bean — In-Depth Nutrition Comparison

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Differences between garlic and cocoa bean

  • Garlic has more vitamin B6, while cocoa bean has more copper, iron, fiber, magnesium, manganese, phosphorus, potassium, and zinc.
  • Cocoa bean's daily need coverage for copper is 368% higher.
  • Cocoa bean contains 10 times less vitamin B6 than garlic. Garlic contains 1.235mg of vitamin B6, while cocoa bean contains 0.118mg.
  • The amount of saturated fat in garlic is lower.

The food types used in this comparison are Garlic, raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Garlic vs Cocoa bean 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
2
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more CalciumCalcium +63.1%
Contains less SodiumSodium -10.5%
Contains more MagnesiumMagnesium +1804%
Contains more PotassiumPotassium +525.7%
Contains more IronIron +812.9%
Contains more CopperCopper +1106.4%
Contains more ZincZinc +449.1%
Contains more PhosphorusPhosphorus +375.8%
Contains more ManganeseManganese +123.5%
~equal in Selenium ~13.2µg

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B5Vitamin B5 +134.6%
Contains more Vitamin B6Vitamin B6 +946.6%
Contains more CholineCholine +103.5%
Contains more Vitamin EVitamin E +25%
Contains more Vitamin B2Vitamin B2 +318.2%
Contains more Vitamin B3Vitamin B3 +242.9%
Contains more Vitamin KVitamin K +41.2%
Contains more FolateFolate +966.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Cocoa bean DV% diff.
Copper 0.299mg 3.607mg 368%
Iron 1.7mg 15.52mg 173%
Fiber 2.1g 29.8g 111%
Magnesium 25mg 476mg 107%
Manganese 1.672mg 3.737mg 90%
Vitamin B6 1.235mg 0.118mg 86%
Phosphorus 153mg 728mg 82%
Potassium 401mg 2509mg 62%
Zinc 1.16mg 6.37mg 47%
Saturated fat 0.089g 7.76g 35%
Vitamin C 31.2mg 0mg 35%
Vitamin B2 0.11mg 0.46mg 27%
Protein 6.36g 18.1g 23%
Caffeine 0mg 78mg 20%
Fats 0.5g 13.1g 19%
Monounsaturated fat 0.011g 4.39g 11%
Vitamin B3 0.7mg 2.4mg 11%
Vitamin B1 0.2mg 0.11mg 8%
Carbs 33.06g 58.3g 8%
Vitamin B5 0.596mg 0.254mg 7%
Calcium 181mg 111mg 7%
Folate 3µg 32µg 7%
Calories 149kcal 220kcal 4%
Selenium 14.2µg 13.2µg 2%
Choline 23.2mg 11.4mg 2%
Polyunsaturated fat 0.249g 0.42g 1%
Vitamin K 1.7µg 2.4µg 1%
Net carbs 30.96g 28.5g N/A
Sugar 1g 1.76g N/A
Sodium 17mg 19mg 0%
Vitamin E 0.08mg 0.1mg 0%
Tryptophan 0.066mg 0.271mg 0%
Threonine 0.157mg 0.716mg 0%
Isoleucine 0.217mg 0.701mg 0%
Leucine 0.308mg 1.097mg 0%
Lysine 0.273mg 0.907mg 0%
Methionine 0.076mg 0.187mg 0%
Phenylalanine 0.183mg 0.869mg 0%
Valine 0.291mg 1.086mg 0%
Histidine 0.113mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2069.6%
Contains more ProteinProtein +184.6%
Contains more FatsFats +2520%
Contains more CarbsCarbs +76.3%
Contains more OtherOther +420%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +39809.1%
Contains more Poly. FatPolyunsaturated fat +68.7%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.