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Garlic vs. Wheat gluten — In-Depth Nutrition Comparison

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What are the differences between garlic and wheat gluten?

  • Garlic is higher in vitamin B6, vitamin C, vitamin B1, copper, vitamin B5, potassium, and vitamin B2, yet wheat gluten is higher in selenium, iron, and phosphorus.
  • Garlic's daily need coverage for vitamin B6 is 95% more.
  • The glycemic index of garlic is lower.

We used Garlic, raw and Vital wheat gluten types in this article.

Infographic

Garlic vs Wheat gluten 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
6
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more CalciumCalcium +27.5%
Contains more PotassiumPotassium +301%
Contains more CopperCopper +64.3%
Contains more ZincZinc +36.5%
Contains less SodiumSodium -41.4%
Contains more ManganeseManganese +∞%
Contains more IronIron +205.9%
Contains more PhosphorusPhosphorus +69.9%
Contains more SeleniumSelenium +179.6%
~equal in Magnesium ~25mg

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
10
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more CarbsCarbs +139.7%
Contains more WaterWater +614.4%
Contains more OtherOther +50%
Contains more ProteinProtein +1081.8%
Contains more FatsFats +270%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -67.3%
Contains more Mono. FatMonounsaturated fat +1318.2%
Contains more Poly. FatPolyunsaturated fat +225.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Wheat gluten DV% diff.
Protein 6.36g 75.16g 138%
Vitamin B6 1.235mg 0mg 95%
Manganese 1.672mg 73%
Selenium 14.2µg 39.7µg 46%
Iron 1.7mg 5.2mg 44%
Vitamin C 31.2mg 0mg 35%
Vitamin B1 0.2mg 0mg 17%
Phosphorus 153mg 260mg 15%
Copper 0.299mg 0.182mg 13%
Vitamin B5 0.596mg 0mg 12%
Calories 149kcal 370kcal 11%
Potassium 401mg 100mg 9%
Vitamin B2 0.11mg 0mg 8%
Fiber 2.1g 0.6g 6%
Carbs 33.06g 13.79g 6%
Polyunsaturated fat 0.249g 0.81g 4%
Calcium 181mg 142mg 4%
Choline 23.2mg 4%
Vitamin B3 0.7mg 0mg 4%
Zinc 1.16mg 0.85mg 3%
Fats 0.5g 1.85g 2%
Saturated fat 0.089g 0.272g 1%
Vitamin K 1.7µg 0µg 1%
Folate 3µg 0µg 1%
Vitamin E 0.08mg 0mg 1%
Sodium 17mg 29mg 1%
Net carbs 30.96g 13.19g N/A
Magnesium 25mg 25mg 0%
Sugar 1g 0g N/A
Monounsaturated fat 0.011g 0.156g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Wheat gluten
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Garlic
0%
Wheat gluten
Minerals Daily Need Coverage Score
67%
Garlic
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 1g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.183g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 34)
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.