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  6. Garlic vs. Red leaf lettuce

Garlic vs. Red leaf lettuce — In-Depth Nutrition Comparison

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Important differences between garlic and red leaf lettuce

  • Garlic has more vitamin B6, manganese, vitamin C, copper, selenium, phosphorus, calcium, and vitamin B1; however, red leaf lettuce has more vitamin A and vitamin K.
  • Red leaf lettuce's daily need coverage for vitamin A is 150% more.
  • Garlic has 12 times more vitamin B6 than red leaf lettuce. Garlic has 1.235mg of vitamin B6, while red leaf lettuce has 0.1mg.

The food varieties used in the comparison are Garlic, raw and Lettuce, red leaf, raw.

Infographic

Garlic vs Red leaf lettuce 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
10
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 8.6% 9.9% 17% 45% 9.3% 5.5% 12% 3.3% 26% 8.2%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +448.5%
Contains more PotassiumPotassium +114.4%
Contains more IronIron +41.7%
Contains more CopperCopper +967.9%
Contains more ZincZinc +480%
Contains more PhosphorusPhosphorus +446.4%
Contains less SodiumSodium -32%
Contains more ManganeseManganese +723.6%
Contains more SeleniumSelenium +846.7%

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
7
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 12% 125% 3% 0% 16% 18% 6% 8.6% 23% 0% 351% 27% 6.4%
Contains more Vitamin CVitamin C +743.2%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +118.1%
Contains more Vitamin B5Vitamin B5 +313.9%
Contains more Vitamin B6Vitamin B6 +1135%
Contains more CholineCholine +96.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +87.5%
Contains more Vitamin KVitamin K +8152.9%
Contains more FolateFolate +1100%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Red leaf lettuce DV% diff.
Vitamin K 1.7µg 140.3µg 116%
Vitamin B6 1.235mg 0.1mg 87%
Manganese 1.672mg 0.203mg 64%
Vitamin A 0µg 375µg 42%
Vitamin C 31.2mg 3.7mg 31%
Copper 0.299mg 0.028mg 30%
Selenium 14.2µg 1.5µg 23%
Phosphorus 153mg 28mg 18%
Calcium 181mg 33mg 15%
Vitamin B1 0.2mg 0.064mg 11%
Carbs 33.06g 2.26g 10%
Protein 6.36g 1.33g 10%
Vitamin B5 0.596mg 0.144mg 9%
Zinc 1.16mg 0.2mg 9%
Folate 3µg 36µg 8%
Calories 149kcal 16kcal 7%
Iron 1.7mg 1.2mg 6%
Potassium 401mg 187mg 6%
Fiber 2.1g 0.9g 5%
Vitamin B2 0.11mg 0.077mg 3%
Magnesium 25mg 12mg 3%
Vitamin B3 0.7mg 0.321mg 2%
Choline 23.2mg 11.8mg 2%
Polyunsaturated fat 0.249g 0.072g 1%
Fats 0.5g 0.22g 0%
Net carbs 30.96g 1.36g N/A
Sugar 1g 0.48g N/A
Sodium 17mg 25mg 0%
Vitamin E 0.08mg 0.15mg 0%
Saturated fat 0.089g 0.017g 0%
Monounsaturated fat 0.011g 0.005g 0%
Tryptophan 0.066mg 0.022mg 0%
Threonine 0.157mg 0.048mg 0%
Isoleucine 0.217mg 0.038mg 0%
Leucine 0.308mg 0.07mg 0%
Lysine 0.273mg 0.045mg 0%
Methionine 0.076mg 0.016mg 0%
Phenylalanine 0.183mg 0.067mg 0%
Valine 0.291mg 0.048mg 0%
Histidine 0.113mg 0.019mg 0%
Fructose 0.28g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more ProteinProtein +378.2%
Contains more FatsFats +127.3%
Contains more CarbsCarbs +1362.8%
Contains more OtherOther +172.7%
Contains more WaterWater +63.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
18% 5% 77%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +120%
Contains more Poly. FatPolyunsaturated fat +245.8%
Contains less Sat. FatSaturated fat -80.9%

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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. Red leaf lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168431/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.