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Garlic vs Pea - In-Depth Nutrition Comparison

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How are Garlic and Pea different?

  • Garlic is higher in Vitamin B6, Manganese, Selenium, Calcium, Copper, and Vitamin B5, however Pea is richer in Vitamin K, Folate, Fiber, and Vitamin C.
  • Daily need coverage for Vitamin B6 from Garlic is 82% higher.
  • Garlic contains 8 times more Selenium than Pea. While Garlic contains 14.2µg of Selenium, Pea contains only 1.8µg.

Garlic, raw and Peas, green, raw are the varieties used in this article.

Infographic

Garlic vs Pea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
5
:
3
Pea
Contains more Iron +15.6%
Contains more Calcium +624%
Contains more Potassium +64.3%
Contains more Copper +69.9%
Contains more Phosphorus +41.7%
Contains more Magnesium +32%
Contains less Sodium -70.6%
Equal in Zinc - 1.24
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 8% 22% 24% 59% 34% 47% 1%
Contains more Iron +15.6%
Contains more Calcium +624%
Contains more Potassium +64.3%
Contains more Copper +69.9%
Contains more Phosphorus +41.7%
Contains more Magnesium +32%
Contains less Sodium -70.6%
Equal in Zinc - 1.24

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
2
:
8
Pea
Contains more Vitamin B5 +473.1%
Contains more Vitamin B6 +630.8%
Contains more Vitamin C +28.2%
Contains more Vitamin A +8400%
Contains more Vitamin E +62.5%
Contains more Vitamin B1 +33%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +198.6%
Contains more Vitamin K +1358.8%
Contains more Folate +2066.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 134% 46% 3% 0% 67% 31% 40% 7% 39% 0% 62% 49%
Contains more Vitamin B5 +473.1%
Contains more Vitamin B6 +630.8%
Contains more Vitamin C +28.2%
Contains more Vitamin A +8400%
Contains more Vitamin E +62.5%
Contains more Vitamin B1 +33%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +198.6%
Contains more Vitamin K +1358.8%
Contains more Folate +2066.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
39
Pea
Mineral Summary Score
46
Garlic
31
Pea

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
33%
Pea
Carbohydrates
33%
Garlic
14%
Pea
Fats
2%
Garlic
2%
Pea

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Pea
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Pea
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pea
Pea is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.67g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 24)
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)

All nutrients comparison - raw data values

Nutrient Garlic Pea Opinion
Calories 149 81 Garlic
Protein 6.36 5.42 Garlic
Fats 0.5 0.4 Garlic
Vitamin C 31.2 40 Pea
Net carbs 30.959999084472656 8.75 Garlic
Carbs 33.06 14.45 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 1.47 Garlic
Calcium 181 25 Garlic
Potassium 401 244 Garlic
Magnesium 25 33 Pea
Sugar 1 5.67 Garlic
Fiber 2.1 5.7 Pea
Copper 0.299 0.176 Garlic
Zinc 1.16 1.24 Pea
Starch
Phosphorus 153 108 Garlic
Sodium 17 5 Pea
Vitamin A 9 765 Pea
Vitamin E 0.08 0.13 Pea
Vitamin D 0 0
Vitamin B1 0.2 0.266 Pea
Vitamin B2 0.11 0.132 Pea
Vitamin B3 0.7 2.09 Pea
Vitamin B5 0.596 0.104 Garlic
Vitamin B6 1.235 0.169 Garlic
Vitamin B12 0 0
Vitamin K 1.7 24.8 Pea
Folate 3 65 Pea
Trans Fat 0 0
Saturated Fat 0.089 0.071 Pea
Monounsaturated Fat 0.011 0.035 Pea
Polyunsaturated fat 0.249 0.187 Garlic
Tryptophan 0.066 0.037 Garlic
Threonine 0.157 0.203 Pea
Isoleucine 0.217 0.195 Garlic
Leucine 0.308 0.323 Pea
Lysine 0.273 0.317 Pea
Methionine 0.076 0.082 Pea
Phenylalanine 0.183 0.2 Pea
Valine 0.291 0.235 Garlic
Histidine 0.113 0.107 Garlic
Fructose 0.39 Pea

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Pea - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.