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  6. Garlic vs. Maitake mushrooms

Garlic vs. Maitake mushrooms — In-Depth Nutrition Comparison

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How are Garlic and Maitake mushrooms different?

  • Garlic is richer in Vitamin B6, Manganese, Vitamin C, Selenium, Calcium, Iron, and Phosphorus, while Maitake mushrooms are higher in Vitamin D, Vitamin B3, and Vitamin B2.
  • Maitake mushrooms covers your daily need of Vitamin D 187% more than Garlic.

Garlic, raw and Mushrooms, maitake, raw types were used in this article.

Infographic

Garlic vs Maitake mushrooms 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
9
:
1
Maitake mushrooms
Maitake mushrooms
Contains more Calcium +18000%
Contains more Iron +466.7%
Contains more Magnesium +150%
Contains more Phosphorus +106.8%
Contains more Potassium +96.6%
Contains more Zinc +54.7%
Contains more Copper +18.7%
Contains more Manganese +2733.9%
Contains more Selenium +545.5%
Contains less Sodium -94.1%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Maitake mushrooms
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 12% 8% 32% 18% 1% 21% 84% 8% 12%
Contains more Calcium +18000%
Contains more Iron +466.7%
Contains more Magnesium +150%
Contains more Phosphorus +106.8%
Contains more Potassium +96.6%
Contains more Zinc +54.7%
Contains more Copper +18.7%
Contains more Manganese +2733.9%
Contains more Selenium +545.5%
Contains less Sodium -94.1%

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
7
:
4
Maitake mushrooms
Maitake mushrooms
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37%
Contains more Vitamin B5 +120.7%
Contains more Vitamin B6 +2105.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +840.7%
Contains more Folate +600%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Maitake mushrooms
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 843% 0% 37% 56% 124% 17% 13% 16% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +700%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +37%
Contains more Vitamin B5 +120.7%
Contains more Vitamin B6 +2105.4%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +840.7%
Contains more Folate +600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Maitake mushrooms
Maitake mushrooms
Contains more Protein +227.8%
Contains more Fats +163.2%
Contains more Carbs +374.3%
Contains more Other +183%
Contains more Water +54.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Maitake mushrooms
2% 7% 90%
Protein: 1.94 g
Fats: 0.19 g
Carbs: 6.97 g
Water: 90.37 g
Other: 0.53 g
Contains more Protein +227.8%
Contains more Fats +163.2%
Contains more Carbs +374.3%
Contains more Other +183%
Contains more Water +54.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Maitake mushrooms
Maitake mushrooms
Contains more Polyunsaturated fat +176.7%
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +172.7%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Maitake mushrooms
20% 20% 60%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.09 g
Contains more Polyunsaturated fat +176.7%
Contains less Saturated Fat -66.3%
Contains more Monounsaturated Fat +172.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Maitake mushrooms Opinion
Net carbs 30.96g 4.27g Garlic
Protein 6.36g 1.94g Garlic
Fats 0.5g 0.19g Garlic
Carbs 33.06g 6.97g Garlic
Calories 149kcal 31kcal Garlic
Sugar 1g 2.07g Garlic
Fiber 2.1g 2.7g Maitake mushrooms
Calcium 181mg 1mg Garlic
Iron 1.7mg 0.3mg Garlic
Magnesium 25mg 10mg Garlic
Phosphorus 153mg 74mg Garlic
Potassium 401mg 204mg Garlic
Sodium 17mg 1mg Maitake mushrooms
Zinc 1.16mg 0.75mg Garlic
Copper 0.299mg 0.252mg Garlic
Manganese 1.672mg 0.059mg Garlic
Selenium 14.2µg 2.2µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0.01mg Garlic
Vitamin D 0IU 1123IU Maitake mushrooms
Vitamin D 0µg 28.1µg Maitake mushrooms
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.146mg Garlic
Vitamin B2 0.11mg 0.242mg Maitake mushrooms
Vitamin B3 0.7mg 6.585mg Maitake mushrooms
Vitamin B5 0.596mg 0.27mg Garlic
Vitamin B6 1.235mg 0.056mg Garlic
Folate 3µg 21µg Maitake mushrooms
Vitamin K 1.7µg 0µg Garlic
Tryptophan 0.066mg 0.035mg Garlic
Threonine 0.157mg 0.095mg Garlic
Isoleucine 0.217mg 0.055mg Garlic
Leucine 0.308mg 0.08mg Garlic
Lysine 0.273mg 0.09mg Garlic
Methionine 0.076mg 0.015mg Garlic
Phenylalanine 0.183mg 0.06mg Garlic
Valine 0.291mg 0.1mg Garlic
Histidine 0.113mg 0.045mg Garlic
Saturated Fat 0.089g 0.03g Maitake mushrooms
Monounsaturated Fat 0.011g 0.03g Maitake mushrooms
Polyunsaturated fat 0.249g 0.09g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Maitake mushrooms
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Garlic
92%
Maitake mushrooms
Minerals Daily Need Coverage Score
67%
Garlic
19%
Maitake mushrooms

Comparison summary

Which food contains less Sodium?
Maitake mushrooms
Maitake mushrooms contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Maitake mushrooms
Maitake mushrooms is lower in Saturated Fat (difference - 0.059g)
Which food is lower in glycemic index?
Maitake mushrooms
Maitake mushrooms is lower in glycemic index (difference - 30)
Which food is cheaper?
Maitake mushrooms
Maitake mushrooms is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.07g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Maitake mushrooms - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169403/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.