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Garlic vs. Cornmeal — In-Depth Nutrition Comparison

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What are the differences between garlic and cornmeal?

  • Garlic is higher in vitamin B6, manganese, vitamin C, copper, and calcium, yet cornmeal is higher in folate, iron, vitamin B1, vitamin B3, and vitamin B2.
  • Garlic's daily need coverage for vitamin B6 is 81% more.
  • The glycemic index of garlic is lower.

We used Garlic, raw and Cornmeal, degermed, enriched, yellow types in this article.

Infographic

Garlic vs Cornmeal 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
7
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 23% 0.9% 13% 164% 25% 18% 42% 0.91% 23% 57%
Contains more CalciumCalcium +5933.3%
Contains more PotassiumPotassium +182.4%
Contains more CopperCopper +293.4%
Contains more ZincZinc +75.8%
Contains more PhosphorusPhosphorus +54.5%
Contains more ManganeseManganese +860.9%
Contains more SeleniumSelenium +35.2%
Contains more MagnesiumMagnesium +28%
Contains more IronIron +156.5%
Contains less SodiumSodium -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
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% 3.7% 2.4% 0% 138% 88% 93% 14% 42% 0% 0% 157% 4.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +148.3%
Contains more Vitamin B6Vitamin B6 +578.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +169.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B1Vitamin B1 +175.5%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +609.7%
Contains more FolateFolate +6866.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Cornmeal DV% diff.
Vitamin B6 1.235mg 0.182mg 81%
Manganese 1.672mg 0.174mg 65%
Folate 3µg 209µg 52%
Vitamin C 31.2mg 0mg 35%
Iron 1.7mg 4.36mg 33%
Starch 73.3g 30%
Vitamin B1 0.2mg 0.551mg 29%
Vitamin B3 0.7mg 4.968mg 27%
Copper 0.299mg 0.076mg 25%
Vitamin B2 0.11mg 0.382mg 21%
Calcium 181mg 3mg 18%
Carbs 33.06g 79.45g 15%
Calories 149kcal 370kcal 11%
Potassium 401mg 142mg 8%
Phosphorus 153mg 99mg 8%
Fiber 2.1g 3.9g 7%
Vitamin B5 0.596mg 0.24mg 7%
Selenium 14.2µg 10.5µg 7%
Zinc 1.16mg 0.66mg 5%
Polyunsaturated fat 0.249g 0.828g 4%
Choline 23.2mg 8.6mg 3%
Magnesium 25mg 32mg 2%
Fats 0.5g 1.75g 2%
Protein 6.36g 7.11g 2%
Vitamin K 1.7µg 0µg 1%
Vitamin A 0µg 11µg 1%
Saturated fat 0.089g 0.22g 1%
Monounsaturated fat 0.011g 0.39g 1%
Net carbs 30.96g 75.55g N/A
Sugar 1g 1.61g N/A
Sodium 17mg 7mg 0%
Vitamin E 0.08mg 0.12mg 0%
Tryptophan 0.066mg 0.038mg 0%
Threonine 0.157mg 0.172mg 0%
Isoleucine 0.217mg 0.242mg 0%
Leucine 0.308mg 1.006mg 0%
Lysine 0.273mg 0.105mg 0%
Methionine 0.076mg 0.162mg 0%
Phenylalanine 0.183mg 0.366mg 0%
Valine 0.291mg 0.337mg 0%
Histidine 0.113mg 0.172mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 2% 79% 11%
Protein: 7.11 g
Fats: 1.75 g
Carbs: 79.45 g
Water: 11.18 g
Other: 0.51 g
Contains more WaterWater +424%
Contains more OtherOther +194.1%
Contains more ProteinProtein +11.8%
Contains more FatsFats +250%
Contains more CarbsCarbs +140.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
15% 27% 58%
Saturated fat: Sat. Fat 0.22 g
Monounsaturated fat: Mono. Fat 0.39 g
Polyunsaturated fat: Poly. Fat 0.828 g
Contains less Sat. FatSaturated fat -59.5%
Contains more Mono. FatMonounsaturated fat +3445.5%
Contains more Poly. FatPolyunsaturated fat +232.5%

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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. Cornmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168867/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.