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  6. Garlic vs. Crackers

Garlic vs. Crackers — In-Depth Nutrition Comparison

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The main differences between garlic and crackers

  • Garlic is richer in vitamin B6, manganese, and vitamin C, yet crackers are richer in vitamin K, iron, vitamin B2, vitamin B3, and folate.
  • Daily need coverage for vitamin B6 for garlic is 90% higher.
  • Garlic contains less sodium.
  • Garlic has a lower glycemic index than crackers.

Food types used in this article are Garlic, raw and Crackers, standard snack-type, regular.

Infographic

Garlic vs Crackers 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
8
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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +50.8%
Contains more PotassiumPotassium +239.8%
Contains more CopperCopper +187.5%
Contains more ZincZinc +136.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +240.5%
Contains more SeleniumSelenium +111.9%
Contains more IronIron +137.1%
Contains more PhosphorusPhosphorus +62.1%

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
4
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% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +42.9%
Contains more Vitamin B6Vitamin B6 +1860.3%
Contains more CholineCholine +141.7%
Contains more Vitamin EVitamin E +3687.5%
Contains more Vitamin B1Vitamin B1 +108%
Contains more Vitamin B2Vitamin B2 +314.5%
Contains more Vitamin B3Vitamin B3 +521.7%
Contains more Vitamin KVitamin K +3976.5%
Contains more FolateFolate +2966.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Crackers DV% diff.
Vitamin B6 1.235mg 0.063mg 90%
Polyunsaturated fat 0.249g 13.137g 86%
Vitamin K 1.7µg 69.3µg 56%
Manganese 1.672mg 0.491mg 51%
Fats 0.5g 26.43g 40%
Vitamin C 31.2mg 0mg 35%
Sodium 17mg 726mg 31%
Iron 1.7mg 4.03mg 29%
Vitamin B2 0.11mg 0.456mg 27%
Saturated fat 0.089g 5.562g 25%
Vitamin B3 0.7mg 4.352mg 23%
Copper 0.299mg 0.104mg 22%
Folate 3µg 92µg 22%
Starch 49.69g 20%
Vitamin E 0.08mg 3.03mg 20%
Vitamin B1 0.2mg 0.416mg 18%
Calories 149kcal 510kcal 18%
Monounsaturated fat 0.011g 6.553g 16%
Phosphorus 153mg 248mg 14%
Selenium 14.2µg 6.7µg 14%
Carbs 33.06g 61.3g 9%
Potassium 401mg 118mg 8%
Zinc 1.16mg 0.49mg 6%
Calcium 181mg 120mg 6%
Vitamin B5 0.596mg 0.417mg 4%
Choline 23.2mg 9.6mg 2%
Magnesium 25mg 18mg 2%
Protein 6.36g 6.64g 1%
Fiber 2.1g 2.3g 1%
Net carbs 30.96g 59g N/A
Sugar 1g 8.18g N/A
Trans fat 0g 1.076g N/A
Tryptophan 0.066mg 0.084mg 0%
Threonine 0.157mg 0.193mg 0%
Isoleucine 0.217mg 0.246mg 0%
Leucine 0.308mg 0.471mg 0%
Lysine 0.273mg 0.103mg 0%
Methionine 0.076mg 0.112mg 0%
Phenylalanine 0.183mg 0.331mg 0%
Valine 0.291mg 0.294mg 0%
Histidine 0.113mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +1765.6%
Contains more FatsFats +5186%
Contains more CarbsCarbs +85.4%
Contains more OtherOther +66%
~equal in Protein ~6.64g

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +59472.7%
Contains more Poly. FatPolyunsaturated fat +5175.9%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.