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Garlic vs. Ground beef — In-Depth Nutrition Comparison

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Significant differences between garlic and ground beef

  • Garlic has more manganese, vitamin B6, vitamin C, copper, and calcium; however, ground beef is richer in vitamin B12, zinc, and vitamin B3.
  • Ground beef covers your daily vitamin B12 needs 104% more than garlic.
  • Garlic contains less saturated fat.
  • Garlic has a higher glycemic index. The glycemic index of garlic is 30, while the glycemic index of ground beef is 0.

Specific food types used in this comparison are Garlic, raw and Beef, ground, 70% lean meat / 30% fat, loaf, cooked, baked.

Infographic

Garlic vs Ground beef 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
6
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 12% 9.9% 21% 85% 26% 159% 71% 9.5% 1.2% 104%
Contains more MagnesiumMagnesium +47.1%
Contains more CalciumCalcium +448.5%
Contains more PotassiumPotassium +66.4%
Contains more CopperCopper +278.5%
Contains less SodiumSodium -76.7%
Contains more ManganeseManganese +18477.8%
Contains more IronIron +33.5%
Contains more ZincZinc +403.4%
Contains more SeleniumSelenium +34.5%
~equal in Phosphorus ~166mg

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
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% 1% 2.4% 0% 13% 39% 75% 31% 72% 311% 7.3% 5.3% 40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +292.2%
Contains more Vitamin B5Vitamin B5 +16.4%
Contains more Vitamin B6Vitamin B6 +297.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +475.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +70.6%
Contains more FolateFolate +133.3%
Contains more CholineCholine +215.5%
~equal in Vitamin D ~0µg

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
24% 15% 58% 2%
Protein: 23.87 g
Fats: 15.37 g
Carbs: 0 g
Water: 58.37 g
Other: 2.39 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +275.3%
Contains more FatsFats +2974%
Contains more OtherOther +59.3%
~equal in Water ~58.37g

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
44% 53% 3%
Saturated fat: Sat. Fat 6.073 g
Monounsaturated fat: Mono. Fat 7.322 g
Polyunsaturated fat: Poly. Fat 0.408 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +66463.6%
Contains more Poly. FatPolyunsaturated fat +63.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Ground beef DV% diff.
Vitamin B12 0µg 2.49µg 104%
Manganese 1.672mg 0.009mg 72%
Vitamin B6 1.235mg 0.311mg 71%
Zinc 1.16mg 5.84mg 43%
Vitamin C 31.2mg 0mg 35%
Protein 6.36g 23.87g 35%
Cholesterol 0mg 88mg 29%
Saturated fat 0.089g 6.073g 27%
Copper 0.299mg 0.079mg 24%
Fats 0.5g 15.37g 23%
Vitamin B3 0.7mg 4.026mg 21%
Monounsaturated fat 0.011g 7.322g 18%
Calcium 181mg 33mg 15%
Vitamin B1 0.2mg 0.051mg 12%
Carbs 33.06g 0g 11%
Choline 23.2mg 73.2mg 9%
Selenium 14.2µg 19.1µg 9%
Fiber 2.1g 0g 8%
Iron 1.7mg 2.27mg 7%
Vitamin B2 0.11mg 0.171mg 5%
Calories 149kcal 241kcal 5%
Potassium 401mg 241mg 5%
Sodium 17mg 73mg 2%
Phosphorus 153mg 166mg 2%
Vitamin B5 0.596mg 0.512mg 2%
Magnesium 25mg 17mg 2%
Vitamin K 1.7µg 2.9µg 1%
Folate 3µg 7µg 1%
Polyunsaturated fat 0.249g 0.408g 1%
Net carbs 30.96g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 1g 0g N/A
Vitamin E 0.08mg 0.12mg 0%
Vitamin A 0µg 3µg 0%
Trans fat 0g 1.173g N/A
Tryptophan 0.066mg 0.121mg 0%
Threonine 0.157mg 0.923mg 0%
Isoleucine 0.217mg 1.055mg 0%
Leucine 0.308mg 1.861mg 0%
Lysine 0.273mg 1.976mg 0%
Methionine 0.076mg 0.614mg 0%
Phenylalanine 0.183mg 0.931mg 0%
Valine 0.291mg 1.172mg 0%
Histidine 0.113mg 0.775mg 0%
Omega-6 - Gamma-linoleic acid 0.008g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Ground beef
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
46%
Ground beef
Minerals Daily Need Coverage Score
67%
Garlic
50%
Ground beef

Comparison summary

Which food is lower in Sugar?
Ground beef
Ground beef is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Ground beef
Ground beef is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Ground beef
Ground beef is relatively richer in vitamins
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 88mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 5.984g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Ground beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169474/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.