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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 K, and Vitamin A RAE.
  • Red leaf lettuce's daily need coverage for Vitamin K is 116% 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
:
0
Red leaf lettuce
Red leaf lettuce
Contains more Calcium +448.5%
Contains more Iron +41.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +446.4%
Contains more Potassium +114.4%
Contains less Sodium -32%
Contains more Zinc +480%
Contains more Copper +967.9%
Contains more Manganese +723.6%
Contains more Selenium +846.7%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Red leaf lettuce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 45% 9% 12% 17% 4% 6% 10% 27% 9%
Contains more Calcium +448.5%
Contains more Iron +41.7%
Contains more Magnesium +108.3%
Contains more Phosphorus +446.4%
Contains more Potassium +114.4%
Contains less Sodium -32%
Contains more Zinc +480%
Contains more Copper +967.9%
Contains more Manganese +723.6%
Contains more Selenium +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
6
:
4
Red leaf lettuce
Red leaf lettuce
Contains more Vitamin C +743.2%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +313.9%
Contains more Vitamin B6 +1135%
Contains more Vitamin A +83144.4%
Contains more Vitamin E +87.5%
Contains more Folate +1100%
Contains more Vitamin K +8152.9%
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%
Red leaf lettuce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 450% 3% 0% 13% 16% 18% 7% 9% 24% 27% 0% 351%
Contains more Vitamin C +743.2%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +42.9%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +313.9%
Contains more Vitamin B6 +1135%
Contains more Vitamin A +83144.4%
Contains more Vitamin E +87.5%
Contains more Folate +1100%
Contains more Vitamin K +8152.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Protein +378.2%
Contains more Fats +127.3%
Contains more Carbs +1362.8%
Contains more Other +172.7%
Contains more Water +63.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Red leaf lettuce
2% 96%
Protein: 1.33 g
Fats: 0.22 g
Carbs: 2.26 g
Water: 95.64 g
Other: 0.55 g
Contains more Protein +378.2%
Contains more Fats +127.3%
Contains more Carbs +1362.8%
Contains more Other +172.7%
Contains more Water +63.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Red leaf lettuce
Red leaf lettuce
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +245.8%
Contains less Saturated Fat -80.9%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Red leaf lettuce
18% 5% 77%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +120%
Contains more Polyunsaturated fat +245.8%
Contains less Saturated Fat -80.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Red leaf lettuce Opinion
Net carbs 30.96g 1.36g Garlic
Protein 6.36g 1.33g Garlic
Fats 0.5g 0.22g Garlic
Carbs 33.06g 2.26g Garlic
Calories 149kcal 16kcal Garlic
Fructose 0.28g Red leaf lettuce
Sugar 1g 0.48g Red leaf lettuce
Fiber 2.1g 0.9g Garlic
Calcium 181mg 33mg Garlic
Iron 1.7mg 1.2mg Garlic
Magnesium 25mg 12mg Garlic
Phosphorus 153mg 28mg Garlic
Potassium 401mg 187mg Garlic
Sodium 17mg 25mg Garlic
Zinc 1.16mg 0.2mg Garlic
Copper 0.299mg 0.028mg Garlic
Manganese 1.672mg 0.203mg Garlic
Selenium 14.2µg 1.5µg Garlic
Vitamin A 9IU 7492IU Red leaf lettuce
Vitamin A RAE 0µg 375µg Red leaf lettuce
Vitamin E 0.08mg 0.15mg Red leaf lettuce
Vitamin C 31.2mg 3.7mg Garlic
Vitamin B1 0.2mg 0.064mg Garlic
Vitamin B2 0.11mg 0.077mg Garlic
Vitamin B3 0.7mg 0.321mg Garlic
Vitamin B5 0.596mg 0.144mg Garlic
Vitamin B6 1.235mg 0.1mg Garlic
Folate 3µg 36µg Red leaf lettuce
Vitamin K 1.7µg 140.3µg Red leaf lettuce
Tryptophan 0.066mg 0.022mg Garlic
Threonine 0.157mg 0.048mg Garlic
Isoleucine 0.217mg 0.038mg Garlic
Leucine 0.308mg 0.07mg Garlic
Lysine 0.273mg 0.045mg Garlic
Methionine 0.076mg 0.016mg Garlic
Phenylalanine 0.183mg 0.067mg Garlic
Valine 0.291mg 0.048mg Garlic
Histidine 0.113mg 0.019mg Garlic
Saturated Fat 0.089g 0.017g Red leaf lettuce
Monounsaturated Fat 0.011g 0.005g Garlic
Polyunsaturated fat 0.249g 0.072g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Red leaf lettuce
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
76%
Red leaf lettuce
Minerals Daily Need Coverage Score
67%
Garlic
14%
Red leaf lettuce

Comparison summary

Which food is lower in Sugar?
Red leaf lettuce
Red leaf lettuce is lower in Sugar (difference - 0.52g)
Which food is lower in Saturated Fat?
Red leaf lettuce
Red leaf lettuce is lower in Saturated Fat (difference - 0.072g)
Which food is lower in glycemic index?
Red leaf lettuce
Red leaf lettuce is lower in glycemic index (difference - 30)
Which food is cheaper?
Red leaf lettuce
Red leaf lettuce is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 8mg)
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. 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.