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Garlic vs. Mung bean — In-Depth Nutrition Comparison

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A recap on differences between garlic and mung beans

  • Garlic has more vitamin B6, vitamin C, and manganese; however, mung beans are higher in folate, copper, iron, fiber, magnesium, vitamin B1, and phosphorus.
  • Mung beans cover your daily folate needs 156% more than garlic.
  • Mung beans contain 7 times less vitamin C than garlic. Garlic contains 31.2mg of vitamin C, while mung beans contain 4.8mg.

Food varieties used in this article are Garlic, raw and Mung beans, mature seeds, raw.

Infographic

Garlic vs Mung bean 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
3
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 135% 40% 110% 253% 314% 73% 157% 2% 135% 45%
Contains more CalciumCalcium +37.1%
Contains more ManganeseManganese +61.5%
Contains more SeleniumSelenium +73.2%
Contains more MagnesiumMagnesium +656%
Contains more PotassiumPotassium +210.7%
Contains more IronIron +296.5%
Contains more CopperCopper +214.7%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +139.9%
Contains less SodiumSodium -11.8%

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
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 16% 2% 10% 0% 155% 54% 42% 115% 88% 0% 23% 469% 53%
Contains more Vitamin CVitamin C +550%
Contains more Vitamin B6Vitamin B6 +223.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin B1Vitamin B1 +210.5%
Contains more Vitamin B2Vitamin B2 +111.8%
Contains more Vitamin B3Vitamin B3 +221.6%
Contains more Vitamin B5Vitamin B5 +220.5%
Contains more Vitamin KVitamin K +429.4%
Contains more FolateFolate +20733.3%
Contains more CholineCholine +322%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
24% 63% 9% 3%
Protein: 23.86 g
Fats: 1.15 g
Carbs: 62.62 g
Water: 9.05 g
Other: 3.32 g
Contains more WaterWater +547.3%
Contains more ProteinProtein +275.2%
Contains more FatsFats +130%
Contains more CarbsCarbs +89.4%
Contains more OtherOther +121.3%

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
39% 18% 43%
Saturated fat: Sat. Fat 0.348 g
Monounsaturated fat: Mono. Fat 0.161 g
Polyunsaturated fat: Poly. Fat 0.384 g
Contains less Sat. FatSaturated fat -74.4%
Contains more Mono. FatMonounsaturated fat +1363.6%
Contains more Poly. FatPolyunsaturated fat +54.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Mung bean DV% diff.
Folate 3µg 625µg 156%
Copper 0.299mg 0.941mg 71%
Vitamin B6 1.235mg 0.382mg 66%
Iron 1.7mg 6.74mg 63%
Fiber 2.1g 16.3g 57%
Magnesium 25mg 189mg 39%
Vitamin B1 0.2mg 0.621mg 35%
Protein 6.36g 23.86g 35%
Phosphorus 153mg 367mg 31%
Vitamin C 31.2mg 4.8mg 29%
Manganese 1.672mg 1.035mg 28%
Vitamin B5 0.596mg 1.91mg 26%
Potassium 401mg 1246mg 25%
Zinc 1.16mg 2.68mg 14%
Choline 23.2mg 97.9mg 14%
Selenium 14.2µg 8.2µg 11%
Vitamin B3 0.7mg 2.251mg 10%
Calories 149kcal 347kcal 10%
Carbs 33.06g 62.62g 10%
Vitamin B2 0.11mg 0.233mg 9%
Vitamin K 1.7µg 9µg 6%
Calcium 181mg 132mg 5%
Vitamin E 0.08mg 0.51mg 3%
Polyunsaturated fat 0.249g 0.384g 1%
Fats 0.5g 1.15g 1%
Saturated fat 0.089g 0.348g 1%
Vitamin A 0µg 6µg 1%
Net carbs 30.96g 46.32g N/A
Sugar 1g 6.6g N/A
Sodium 17mg 15mg 0%
Monounsaturated fat 0.011g 0.161g 0%
Tryptophan 0.066mg 0.26mg 0%
Threonine 0.157mg 0.782mg 0%
Isoleucine 0.217mg 1.008mg 0%
Leucine 0.308mg 1.847mg 0%
Lysine 0.273mg 1.664mg 0%
Methionine 0.076mg 0.286mg 0%
Phenylalanine 0.183mg 1.443mg 0%
Valine 0.291mg 1.237mg 0%
Histidine 0.113mg 0.695mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Mung bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
79%
Mung bean
Minerals Daily Need Coverage Score
67%
Garlic
126%
Mung bean

Comparison summary

Which food contains less Sodium?
Mung bean
Mung bean contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
Mung bean
Mung bean is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.6g)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.259g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 1)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.9)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mung bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174256/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.