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Garlic vs Vegetable - In-Depth Nutrition Comparison

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How are Garlic and Vegetable different?

  • Garlic is higher in Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Calcium, Phosphorus, and Iron, however Vegetable is richer in Vitamin A RAE, and Vitamin K.
  • Daily need coverage for Vitamin B6 from Garlic is 89% higher.
  • Garlic contains 47 times more Selenium than Vegetable. While Garlic contains 14.2µg of Selenium, Vegetable contains only 0.3µg.

Garlic, raw and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Garlic vs Vegetable 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
Contains more Calcium +624%
Contains more Iron +107.3%
Contains more Magnesium +13.6%
Contains more Phosphorus +200%
Contains more Potassium +137.3%
Contains less Sodium -51.4%
Contains more Zinc +136.7%
Contains more Copper +260.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 31% 16% 22% 15% 5% 14% 28%
Contains more Calcium +624%
Contains more Iron +107.3%
Contains more Magnesium +13.6%
Contains more Phosphorus +200%
Contains more Potassium +137.3%
Contains less Sodium -51.4%
Contains more Zinc +136.7%
Contains more Copper +260.2%

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
4
:
Contains more Vitamin C +875%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B5 +294.7%
Contains more Vitamin B6 +1568.9%
Contains more Vitamin A +47422.2%
Contains more Vitamin E +375%
Contains more Vitamin B3 +21.6%
Contains more Folate +533.3%
Contains more Vitamin K +1282.4%
Equal in Vitamin B2 - 0.12
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +875%
Contains more Vitamin B1 +181.7%
Contains more Vitamin B5 +294.7%
Contains more Vitamin B6 +1568.9%
Contains more Vitamin A +47422.2%
Contains more Vitamin E +375%
Contains more Vitamin B3 +21.6%
Contains more Folate +533.3%
Contains more Vitamin K +1282.4%
Equal in Vitamin B2 - 0.12

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 Vegetable
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Vegetable Opinion
Net carbs 30.96g 8.69g Garlic
Protein 6.36g 2.86g Garlic
Fats 0.5g 0.15g Garlic
Carbs 33.06g 13.09g Garlic
Calories 149kcal 65kcal Garlic
Starch g g
Fructose g g
Sugar 1g 3.12g Garlic
Fiber 2.1g 4.4g Vegetable
Calcium 181mg 25mg Garlic
Iron 1.7mg 0.82mg Garlic
Magnesium 25mg 22mg Garlic
Phosphorus 153mg 51mg Garlic
Potassium 401mg 169mg Garlic
Sodium 17mg 35mg Garlic
Zinc 1.16mg 0.49mg Garlic
Copper 0.299mg 0.083mg Garlic
Vitamin A 9IU 4277IU Vegetable
Vitamin E 0.08mg 0.38mg Vegetable
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 3.2mg Garlic
Vitamin B1 0.2mg 0.071mg Garlic
Vitamin B2 0.11mg 0.12mg Vegetable
Vitamin B3 0.7mg 0.851mg Vegetable
Vitamin B5 0.596mg 0.151mg Garlic
Vitamin B6 1.235mg 0.074mg Garlic
Folate 3µg 19µg Vegetable
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 23.5µg Vegetable
Tryptophan 0.066mg 0.029mg Garlic
Threonine 0.157mg 0.115mg Garlic
Isoleucine 0.217mg 0.139mg Garlic
Leucine 0.308mg 0.19mg Garlic
Lysine 0.273mg 0.17mg Garlic
Methionine 0.076mg 0.034mg Garlic
Phenylalanine 0.183mg 0.12mg Garlic
Valine 0.291mg 0.149mg Garlic
Histidine 0.113mg 0.073mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.031g Vegetable
Monounsaturated Fat 0.011g 0.01g 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 Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
36
Vegetable
Mineral Summary Score
46
Garlic
17
Vegetable

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
17%
Vegetable
Carbohydrates
33%
Garlic
13%
Vegetable
Fats
2%
Garlic
1%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.058g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.1)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2.12g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 36)
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

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.