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  6. Garlic vs. Mixed nuts

Garlic vs. Mixed nuts — In-Depth Nutrition Comparison

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Important differences between garlic and mixed nuts

  • Garlic has more vitamin B6 and vitamin C; however, mixed nuts have more copper, vitamin E, magnesium, vitamin B3, phosphorus, selenium, and folate.
  • Garlic's daily need coverage for vitamin B6 is 68% more.
  • Garlic has 62 times more vitamin C than mixed nuts. Garlic has 31.2mg of vitamin C, while mixed nuts have 0.5mg.
  • Garlic is lower in saturated fat.

The food varieties used in the comparison are Garlic, raw and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Garlic vs Mixed nuts 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
1
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more CalciumCalcium +54.7%
Contains more MagnesiumMagnesium +816%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +53.5%
Contains more CopperCopper +203.3%
Contains more ZincZinc +189.7%
Contains more PhosphorusPhosphorus +198%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +22%
Contains more SeleniumSelenium +138.7%

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
2
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin CVitamin C +6140%
Contains more Vitamin B6Vitamin B6 +250.9%
Contains more Vitamin EVitamin E +9675%
Contains more Vitamin B2Vitamin B2 +78.2%
Contains more Vitamin B3Vitamin B3 +1001.3%
Contains more Vitamin B5Vitamin B5 +91.3%
Contains more Vitamin KVitamin K +235.3%
Contains more FolateFolate +2666.7%
Contains more CholineCholine +124.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.189mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Mixed nuts DV% diff.
Polyunsaturated fat 0.249g 14.612g 96%
Fats 0.5g 53.95g 82%
Monounsaturated fat 0.011g 28.488g 71%
Vitamin B6 1.235mg 0.352mg 68%
Copper 0.299mg 0.907mg 68%
Vitamin E 0.08mg 7.82mg 52%
Magnesium 25mg 229mg 49%
Vitamin B3 0.7mg 7.709mg 44%
Phosphorus 153mg 456mg 43%
Saturated fat 0.089g 8.711g 39%
Selenium 14.2µg 33.9µg 36%
Vitamin C 31.2mg 0.5mg 34%
Protein 6.36g 20.04g 27%
Calories 149kcal 607kcal 23%
Folate 3µg 83µg 20%
Fiber 2.1g 7g 20%
Zinc 1.16mg 3.36mg 20%
Manganese 1.672mg 2.04mg 16%
Iron 1.7mg 2.61mg 11%
Vitamin B5 0.596mg 1.14mg 11%
Vitamin B2 0.11mg 0.196mg 7%
Potassium 401mg 632mg 7%
Calcium 181mg 117mg 6%
Choline 23.2mg 52mg 5%
Carbs 33.06g 21.05g 4%
Vitamin K 1.7µg 5.7µg 3%
Starch 4.2g 2%
Vitamin B1 0.2mg 0.189mg 1%
Sodium 17mg 5mg 1%
Net carbs 30.96g 14.05g N/A
Sugar 1g 4.15g N/A
Trans fat 0g 0.055g N/A
Tryptophan 0.066mg 0.22mg 0%
Threonine 0.157mg 0.703mg 0%
Isoleucine 0.217mg 0.826mg 0%
Leucine 0.308mg 1.656mg 0%
Lysine 0.273mg 0.782mg 0%
Methionine 0.076mg 0.283mg 0%
Phenylalanine 0.183mg 1.182mg 0%
Valine 0.291mg 1.001mg 0%
Histidine 0.113mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g 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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +57.1%
Contains more WaterWater +2716.3%
Contains more ProteinProtein +215.1%
Contains more FatsFats +10690%
Contains more OtherOther +92%

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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +258881.8%
Contains more Poly. FatPolyunsaturated fat +5768.3%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.