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Corn vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between corn and garlic

  • Corn has more vitamin B3; however, garlic is higher in vitamin B6, manganese, vitamin C, copper, selenium, calcium, iron, phosphorus, and vitamin B1.
  • Garlic covers your daily need for vitamin B6, 84% more than corn.
  • Corn has 2 times more vitamin B3 than garlic. While corn has 1.683mg of vitamin B3, garlic has only 0.7mg.
  • The glycemic index of corn is higher.

These are the specific foods used in this comparison Corn, sweet, yellow, cooked, boiled, drained, without salt and Garlic, raw.

Infographic

Corn vs Garlic 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.
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Garlic
Garlic
8
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%
Contains less SodiumSodium -94.1%
Contains more CalciumCalcium +5933.3%
Contains more PotassiumPotassium +83.9%
Contains more IronIron +277.8%
Contains more CopperCopper +510.2%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +98.7%
Contains more ManganeseManganese +901.2%
Contains more SeleniumSelenium +7000%
~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.
Corn
Corn
5
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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Garlic
Garlic
5
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B3Vitamin B3 +140.4%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more FolateFolate +666.7%
Contains more Vitamin CVitamin C +467.3%
Contains more Vitamin B1Vitamin B1 +115.1%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B6Vitamin B6 +788.5%
Contains more Vitamin KVitamin K +325%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Corn Garlic DV% diff.
Vitamin B6 0.139mg 1.235mg 84%
Manganese 0.167mg 1.672mg 65%
Vitamin C 5.5mg 31.2mg 29%
Copper 0.049mg 0.299mg 28%
Selenium 0.2µg 14.2µg 25%
Calcium 3mg 181mg 18%
Iron 0.45mg 1.7mg 16%
Phosphorus 77mg 153mg 11%
Vitamin B1 0.093mg 0.2mg 9%
Protein 3.41g 6.36g 6%
Vitamin B3 1.683mg 0.7mg 6%
Potassium 218mg 401mg 5%
Zinc 0.62mg 1.16mg 5%
Folate 23µg 3µg 5%
Carbs 20.98g 33.06g 4%
Vitamin B2 0.057mg 0.11mg 4%
Vitamin B5 0.792mg 0.596mg 4%
Calories 96kcal 149kcal 3%
Starch 7.17g 3%
Fats 1.5g 0.5g 2%
Polyunsaturated fat 0.603g 0.249g 2%
Fiber 2.4g 2.1g 1%
Sodium 1mg 17mg 1%
Vitamin A 13µg 0µg 1%
Vitamin K 0.4µg 1.7µg 1%
Choline 29.1mg 23.2mg 1%
Monounsaturated fat 0.374g 0.011g 1%
Fructose 0.79g 1%
Protein per 100 calories 3.6g 4.3g N/A
Calories per 10 g protein 282kcal 234kcal N/A
Weight per 100 calories 104g 67g N/A
Net carbs 18.58g 30.96g N/A
Magnesium 26mg 25mg 0%
Sugar 4.54g 1g N/A
Vitamin E 0.09mg 0.08mg 0%
Saturated fat 0.197g 0.089g 0%
Tryptophan 0.023mg 0.066mg 0%
Threonine 0.133mg 0.157mg 0%
Isoleucine 0.133mg 0.217mg 0%
Leucine 0.358mg 0.308mg 0%
Lysine 0.141mg 0.273mg 0%
Methionine 0.069mg 0.076mg 0%
Phenylalanine 0.155mg 0.183mg 0%
Valine 0.191mg 0.291mg 0%
Histidine 0.091mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
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
Contains more FatsFats +200%
Contains more WaterWater +25.3%
Contains more ProteinProtein +86.5%
Contains more CarbsCarbs +57.6%
Contains more OtherOther +114.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Garlic
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
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +142.2%
Contains less Sat. FatSaturated fat -54.8%

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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. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.