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Garlic vs. Yogurt — In-Depth Nutrition Comparison

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Differences between garlic and yogurt

  • Garlic has more vitamin B6, manganese, vitamin C, copper, iron, vitamin B1, fiber, and selenium, while yogurt has more vitamin B12 and vitamin B2.
  • Garlic's daily need coverage for vitamin B6 is 90% higher.
  • Yogurt has a lower glycemic index. The glycemic index of yogurt is 19, while the glycemic index of garlic is 30.

The food types used in this comparison are Garlic, raw and Yogurt, Greek, plain, nonfat.

Infographic

Garlic vs Yogurt 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
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%
Yogurt
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +64.5%
Contains more PotassiumPotassium +184.4%
Contains more IronIron +2328.6%
Contains more CopperCopper +1658.8%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +13.3%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +18477.8%
Contains more SeleniumSelenium +46.4%

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
8
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%
Yogurt
4
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +769.6%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B5Vitamin B5 +80.1%
Contains more Vitamin B6Vitamin B6 +1860.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +53.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +152.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
~equal in Vitamin D ~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
Yogurt
2
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more FatsFats +28.2%
Contains more CarbsCarbs +818.3%
Contains more OtherOther +108.3%
Contains more ProteinProtein +60.2%
Contains more WaterWater +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains less Sat. FatSaturated fat -23.9%
Contains more Poly. FatPolyunsaturated fat +1975%
Contains more Mono. FatMonounsaturated fat +381.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Yogurt DV% diff.
Vitamin B6 1.235mg 0.063mg 90%
Manganese 1.672mg 0.009mg 72%
Vitamin C 31.2mg 0mg 35%
Vitamin B12 0µg 0.75µg 31%
Copper 0.299mg 0.017mg 31%
Iron 1.7mg 0.07mg 20%
Vitamin B1 0.2mg 0.023mg 15%
Vitamin B2 0.11mg 0.278mg 13%
Carbs 33.06g 3.6g 10%
Protein 6.36g 10.19g 8%
Potassium 401mg 141mg 8%
Fiber 2.1g 0g 8%
Selenium 14.2µg 9.7µg 8%
Calcium 181mg 110mg 7%
Zinc 1.16mg 0.52mg 6%
Vitamin B5 0.596mg 0.331mg 5%
Calories 149kcal 59kcal 5%
Phosphorus 153mg 135mg 3%
Magnesium 25mg 11mg 3%
Vitamin B3 0.7mg 0.208mg 3%
Polyunsaturated fat 0.249g 0.012g 2%
Cholesterol 0mg 5mg 2%
Sodium 17mg 36mg 1%
Vitamin K 1.7µg 0µg 1%
Folate 3µg 7µg 1%
Choline 23.2mg 15.1mg 1%
Fats 0.5g 0.39g 0%
Net carbs 30.96g 3.6g N/A
Sugar 1g 3.24g N/A
Vitamin A 0µg 1µg 0%
Vitamin E 0.08mg 0.01mg 0%
Trans fat 0g 0.006g N/A
Saturated fat 0.089g 0.117g 0%
Monounsaturated fat 0.011g 0.053g 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%
Omega-3 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Yogurt
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
17%
Yogurt
Minerals Daily Need Coverage Score
67%
Garlic
19%
Yogurt

Comparison summary

Which food is lower in glycemic index?
Yogurt
Yogurt is lower in glycemic index (difference - 11)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2.24g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.028g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.