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Garlic vs. English muffin — In-Depth Nutrition Comparison

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The main differences between garlic and English muffins

  • Garlic is richer in vitamin B6, manganese, vitamin C, copper, calcium, iron, and potassium, yet English muffins are richer in folate and vitamin B3.
  • Daily need coverage for vitamin B6 for garlic is 92% higher.
  • Garlic contains 312 times more vitamin C than English muffins. Garlic contains 31.2mg of vitamin C, while English muffins contain 0.1mg.
  • Garlic contains less sodium.
  • Garlic has a lower glycemic index than English muffins.

Food types used in this article are Garlic, raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Garlic vs English muffin 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
10
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +19%
Contains more CalciumCalcium +248.1%
Contains more PotassiumPotassium +206.1%
Contains more IronIron +91%
Contains more CopperCopper +131.8%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +15%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +368.3%
Contains more SeleniumSelenium +∞%

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
6
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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +31100%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin B6Vitamin B6 +2772.1%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +123.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1133.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.181mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more WaterWater +39.1%
Contains more ProteinProtein +21.1%
Contains more FatsFats +260%
Contains more CarbsCarbs +39.1%
Contains more OtherOther +60%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Mono. FatMonounsaturated fat +2645.5%
Contains more Poly. FatPolyunsaturated fat +256.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic English muffin
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic English muffin DV% diff.
Vitamin B6 1.235mg 0.043mg 92%
Manganese 1.672mg 0.357mg 57%
Vitamin C 31.2mg 0.1mg 35%
Selenium 14.2µg 26%
Sodium 17mg 464mg 19%
Copper 0.299mg 0.129mg 19%
Calcium 181mg 52mg 13%
Iron 1.7mg 0.89mg 10%
Folate 3µg 37µg 9%
Potassium 401mg 131mg 8%
Vitamin B3 0.7mg 1.566mg 5%
Carbs 33.06g 46g 4%
Choline 23.2mg 4%
Zinc 1.16mg 0.7mg 4%
Polyunsaturated fat 0.249g 0.888g 4%
Calories 149kcal 235kcal 4%
Vitamin B5 0.596mg 0.446mg 3%
Protein 6.36g 7.7g 3%
Vitamin B2 0.11mg 0.154mg 3%
Phosphorus 153mg 133mg 3%
Vitamin B1 0.2mg 0.181mg 2%
Fiber 2.1g 2.7g 2%
Fats 0.5g 1.8g 2%
Vitamin B12 0µg 0.04µg 2%
Saturated fat 0.089g 0.259g 1%
Vitamin E 0.08mg 1%
Monounsaturated fat 0.011g 0.302g 1%
Magnesium 25mg 21mg 1%
Vitamin K 1.7µg 1%
Net carbs 30.96g 43.3g N/A
Sugar 1g N/A
Tryptophan 0.066mg 0.092mg 0%
Threonine 0.157mg 0.242mg 0%
Isoleucine 0.217mg 0.315mg 0%
Leucine 0.308mg 0.553mg 0%
Lysine 0.273mg 0.241mg 0%
Methionine 0.076mg 0.139mg 0%
Phenylalanine 0.183mg 0.379mg 0%
Valine 0.291mg 0.353mg 0%
Histidine 0.113mg 0.17mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic English muffin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Garlic
14%
English muffin
Minerals Daily Need Coverage Score
67%
Garlic
30%
English muffin

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 447mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.17g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food is lower in Sugar?
English muffin
English muffin is lower in Sugar (difference - 1g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.