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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 and vitamin K.
  • Daily need coverage for vitamin B6 for 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 has a lower glycemic index (30) than vegetable (66).

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

Infographic

Garlic vs Vegetable infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more MagnesiumMagnesium +13.6%
Contains more CalciumCalcium +624%
Contains more PotassiumPotassium +137.3%
Contains more IronIron +107.3%
Contains more CopperCopper +260.2%
Contains more ZincZinc +136.7%
Contains more PhosphorusPhosphorus +200%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +341.2%
Contains more SeleniumSelenium +4633.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Garlic
Garlic
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 71% 7.6% 18% 28% 16% 9.1% 17% 0% 59% 14%
Contains more Vitamin CVitamin C +875%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B5Vitamin B5 +294.7%
Contains more Vitamin B6Vitamin B6 +1568.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +375%
Contains more Vitamin B3Vitamin B3 +21.6%
Contains more Vitamin KVitamin K +1282.4%
Contains more FolateFolate +533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.12mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Vegetable DV% diff.
Vitamin B6 1.235mg 0.074mg 89%
Manganese 1.672mg 0.379mg 56%
Vitamin C 31.2mg 3.2mg 31%
Selenium 14.2µg 0.3µg 25%
Copper 0.299mg 0.083mg 24%
Vitamin A 0µg 214µg 24%
Vitamin K 1.7µg 23.5µg 18%
Calcium 181mg 25mg 16%
Phosphorus 153mg 51mg 15%
Iron 1.7mg 0.82mg 11%
Vitamin B1 0.2mg 0.071mg 11%
Fiber 2.1g 4.4g 9%
Vitamin B5 0.596mg 0.151mg 9%
Protein 6.36g 2.86g 7%
Carbs 33.06g 13.09g 7%
Potassium 401mg 169mg 7%
Zinc 1.16mg 0.49mg 6%
Calories 149kcal 65kcal 4%
Folate 3µg 19µg 4%
Vitamin E 0.08mg 0.38mg 2%
Fats 0.5g 0.15g 1%
Magnesium 25mg 22mg 1%
Sodium 17mg 35mg 1%
Vitamin B2 0.11mg 0.12mg 1%
Vitamin B3 0.7mg 0.851mg 1%
Polyunsaturated fat 0.249g 0.072g 1%
Protein per 100 calories 4.3g 4.4g N/A
Calories per 10 g protein 234kcal 227kcal N/A
Weight per 100 calories 67g 154g N/A
Net carbs 30.96g 8.69g N/A
Sugar 1g 3.12g N/A
Choline 23.2mg 24.1mg 0%
Saturated fat 0.089g 0.031g 0%
Monounsaturated fat 0.011g 0.01g 0%
Tryptophan 0.066mg 0.029mg 0%
Threonine 0.157mg 0.115mg 0%
Isoleucine 0.217mg 0.139mg 0%
Leucine 0.308mg 0.19mg 0%
Lysine 0.273mg 0.17mg 0%
Methionine 0.076mg 0.034mg 0%
Phenylalanine 0.183mg 0.12mg 0%
Valine 0.291mg 0.149mg 0%
Histidine 0.113mg 0.073mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +122.4%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +152.6%
Contains more WaterWater +42.1%

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Poly. FatPolyunsaturated fat +245.8%
Contains less Sat. FatSaturated fat -65.2%
~equal in Monounsaturated fat ~0.01g

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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. 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.