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  6. Garlic vs. Asparagus

Garlic vs. Asparagus — In-Depth Nutrition Comparison

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What are the main differences between garlic and asparagus?

  • Garlic is richer in vitamin B6, manganese, vitamin C, selenium, calcium, phosphorus, and copper, yet asparagus is richer in vitamin K, vitamin A, and folate.
  • Garlic's daily need coverage for vitamin B6 is 88% higher.
  • Garlic has 11 times more manganese than asparagus. Garlic has 1.672mg of manganese, while asparagus has 0.158mg.

We used Garlic, raw and Asparagus, raw types in this comparison.

Infographic

Garlic vs Asparagus 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
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +654.2%
Contains more PotassiumPotassium +98.5%
Contains more CopperCopper +58.2%
Contains more ZincZinc +114.8%
Contains more PhosphorusPhosphorus +194.2%
Contains more ManganeseManganese +958.2%
Contains more SeleniumSelenium +517.4%
Contains more IronIron +25.9%
Contains less SodiumSodium -88.2%

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 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin CVitamin C +457.1%
Contains more Vitamin B1Vitamin B1 +39.9%
Contains more Vitamin B5Vitamin B5 +117.5%
Contains more Vitamin B6Vitamin B6 +1257.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1312.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more Vitamin KVitamin K +2347.1%
Contains more FolateFolate +1633.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Asparagus DV% diff.
Vitamin B6 1.235mg 0.091mg 88%
Manganese 1.672mg 0.158mg 66%
Vitamin K 1.7µg 41.6µg 33%
Vitamin C 31.2mg 5.6mg 28%
Selenium 14.2µg 2.3µg 22%
Calcium 181mg 24mg 16%
Phosphorus 153mg 52mg 14%
Copper 0.299mg 0.189mg 12%
Folate 3µg 52µg 12%
Carbs 33.06g 3.88g 10%
Protein 6.36g 2.2g 8%
Vitamin E 0.08mg 1.13mg 7%
Calories 149kcal 20kcal 6%
Potassium 401mg 202mg 6%
Iron 1.7mg 2.14mg 6%
Zinc 1.16mg 0.54mg 6%
Vitamin B5 0.596mg 0.274mg 6%
Vitamin B1 0.2mg 0.143mg 5%
Vitamin A 0µg 38µg 4%
Magnesium 25mg 14mg 3%
Vitamin B2 0.11mg 0.141mg 2%
Vitamin B3 0.7mg 0.978mg 2%
Fats 0.5g 0.12g 1%
Sodium 17mg 2mg 1%
Choline 23.2mg 16mg 1%
Polyunsaturated fat 0.249g 0.05g 1%
Fructose 1g 1%
Protein per 100 calories 4.3g 11g N/A
Calories per 10 g protein 234kcal 91kcal N/A
Weight per 100 calories 67g 500g N/A
Net carbs 30.96g 1.78g N/A
Sugar 1g 1.88g N/A
Fiber 2.1g 2.1g 0%
Saturated fat 0.089g 0.04g 0%
Monounsaturated fat 0.011g 0g 0%
Tryptophan 0.066mg 0.027mg 0%
Threonine 0.157mg 0.084mg 0%
Isoleucine 0.217mg 0.075mg 0%
Leucine 0.308mg 0.128mg 0%
Lysine 0.273mg 0.104mg 0%
Methionine 0.076mg 0.031mg 0%
Phenylalanine 0.183mg 0.075mg 0%
Valine 0.291mg 0.115mg 0%
Histidine 0.113mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +189.1%
Contains more FatsFats +316.7%
Contains more CarbsCarbs +752.1%
Contains more OtherOther +158.6%
Contains more WaterWater +59.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +398%
Contains less Sat. FatSaturated fat -55.1%

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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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.