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  6. Garlic vs. Edamame

Garlic vs. Edamame — In-Depth Nutrition Comparison

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What are the differences between garlic and edamame?

  • Garlic is higher in vitamin B6, manganese, vitamin C, selenium, and calcium, yet edamame is higher in folate, vitamin K, fiber, magnesium, and iron.
  • Garlic's daily need coverage for vitamin B6 is 87% more.
  • Garlic has 18 times more selenium than edamame. While garlic has 14.2µg of selenium, edamame has only 0.8µg.

We used Garlic, raw and Edamame, frozen, prepared types in this article.

Infographic

Garlic vs Edamame 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
3
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 46% 19% 38% 85% 115% 37% 72% 0.78% 134% 4.4%
Contains more CalciumCalcium +187.3%
Contains more ManganeseManganese +63.3%
Contains more SeleniumSelenium +1675%
Contains more MagnesiumMagnesium +156%
Contains more IronIron +33.5%
Contains more CopperCopper +15.4%
Contains more ZincZinc +18.1%
Contains more PhosphorusPhosphorus +10.5%
Contains less SodiumSodium -64.7%
~equal in Potassium ~436mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 20% 0% 5% 14% 50% 36% 17% 24% 23% 0% 67% 233%
Contains more Vitamin CVitamin C +411.5%
Contains more Vitamin B5Vitamin B5 +50.9%
Contains more Vitamin B6Vitamin B6 +1135%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +750%
Contains more Vitamin B2Vitamin B2 +40.9%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more Vitamin KVitamin K +1470.6%
Contains more FolateFolate +10266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.2mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Edamame DV% diff.
Vitamin B6 1.235mg 0.1mg 87%
Folate 3µg 311µg 77%
Vitamin C 31.2mg 6.1mg 28%
Manganese 1.672mg 1.024mg 28%
Selenium 14.2µg 0.8µg 24%
Vitamin K 1.7µg 26.7µg 21%
Polyunsaturated fat 0.249g 2.156g 13%
Calcium 181mg 63mg 12%
Fiber 2.1g 5.2g 12%
Protein 6.36g 11.91g 11%
Magnesium 25mg 64mg 9%
Carbs 33.06g 8.91g 8%
Fats 0.5g 5.2g 7%
Iron 1.7mg 2.27mg 7%
Choline 23.2mg 56.3mg 6%
Copper 0.299mg 0.345mg 5%
Vitamin E 0.08mg 0.68mg 4%
Vitamin B5 0.596mg 0.395mg 4%
Vitamin B2 0.11mg 0.155mg 3%
Monounsaturated fat 0.011g 1.282g 3%
Zinc 1.16mg 1.37mg 2%
Phosphorus 153mg 169mg 2%
Vitamin A 0µg 15µg 2%
Saturated fat 0.089g 0.62g 2%
Calories 149kcal 121kcal 1%
Potassium 401mg 436mg 1%
Starch 1.51g 1%
Vitamin B3 0.7mg 0.915mg 1%
Protein per 100 calories 4.3g 9.8g N/A
Calories per 10 g protein 234kcal 102kcal N/A
Weight per 100 calories 67g 83g N/A
Unsaturated / Saturated Fat ratio 2.9 5.5 N/A
Net carbs 30.96g 3.71g N/A
Sugar 1g 2.18g N/A
Sodium 17mg 6mg 0%
Vitamin B1 0.2mg 0.2mg 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.066mg 0.126mg 0%
Threonine 0.157mg 0.331mg 0%
Isoleucine 0.217mg 0.3mg 0%
Leucine 0.308mg 0.745mg 0%
Lysine 0.273mg 0.745mg 0%
Methionine 0.076mg 0.141mg 0%
Phenylalanine 0.183mg 0.488mg 0%
Valine 0.291mg 0.324mg 0%
Histidine 0.113mg 0.267mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - ALA 0.358g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.789g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
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
12% 5% 9% 73%
Protein: 11.91 g
Fats: 5.2 g
Carbs: 8.91 g
Water: 72.77 g
Other: 1.21 g
Contains more CarbsCarbs +271%
Contains more OtherOther +24%
Contains more ProteinProtein +87.3%
Contains more FatsFats +940%
Contains more WaterWater +24.2%

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
15% 32% 53%
Saturated fat: Sat. Fat 0.62 g
Monounsaturated fat: Mono. Fat 1.282 g
Polyunsaturated fat: Poly. Fat 2.156 g
Contains less Sat. FatSaturated fat -85.6%
Contains more Mono. FatMonounsaturated fat +11554.5%
Contains more Poly. FatPolyunsaturated fat +765.9%

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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. Edamame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168411/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.