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  6. Pea raw vs. Garlic

Pea raw vs. Garlic — In-Depth Nutrition Comparison

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How are Pea raw and Garlic different?

  • Pea raw is higher in Vitamin K, Folate, Fiber, and Vitamin C, however, Garlic is richer in Vitamin B6, Manganese, Selenium, Calcium, Copper, and Vitamin B5.
  • Daily need coverage for Vitamin B6 from Garlic is 82% higher.
  • Pea raw contains 22 times more Folate than Garlic. While Pea raw contains 65µg of Folate, Garlic contains only 3µg.

Peas, green, raw and Garlic, raw are the varieties used in this article.

Infographic

Pea raw 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.
Pea raw
Pea raw
3
:
7
Garlic
Garlic
Contains more Magnesium +32%
Contains less Sodium -70.6%
Contains more Calcium +624%
Contains more Iron +15.6%
Contains more Phosphorus +41.7%
Contains more Potassium +64.3%
Contains more Copper +69.9%
Contains more Manganese +307.8%
Contains more Selenium +688.9%
Equal in Zinc - 1.16
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +32%
Contains less Sodium -70.6%
Contains more Calcium +624%
Contains more Iron +15.6%
Contains more Phosphorus +41.7%
Contains more Potassium +64.3%
Contains more Copper +69.9%
Contains more Manganese +307.8%
Contains more Selenium +688.9%
Equal in Zinc - 1.16

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.
Pea raw
Pea raw
8
:
2
Garlic
Garlic
Contains more Vitamin A +8400%
Contains more Vitamin E +62.5%
Contains more Vitamin C +28.2%
Contains more Vitamin B1 +33%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +198.6%
Contains more Folate +2066.7%
Contains more Vitamin K +1358.8%
Contains more Vitamin B5 +473.1%
Contains more Vitamin B6 +630.8%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Garlic
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%
Contains more Vitamin A +8400%
Contains more Vitamin E +62.5%
Contains more Vitamin C +28.2%
Contains more Vitamin B1 +33%
Contains more Vitamin B2 +20%
Contains more Vitamin B3 +198.6%
Contains more Folate +2066.7%
Contains more Vitamin K +1358.8%
Contains more Vitamin B5 +473.1%
Contains more Vitamin B6 +630.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pea raw
Pea raw
1
:
4
Garlic
Garlic
Contains more Water +34.6%
Contains more Protein +17.3%
Contains more Fats +25%
Contains more Carbs +128.8%
Contains more Other +72.4%
Pea raw
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Garlic
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 Water +34.6%
Contains more Protein +17.3%
Contains more Fats +25%
Contains more Carbs +128.8%
Contains more Other +72.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pea raw
Pea raw
2
:
1
Garlic
Garlic
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +218.2%
Contains more Polyunsaturated fat +33.2%
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -20.2%
Contains more Monounsaturated Fat +218.2%
Contains more Polyunsaturated fat +33.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pea raw Garlic Opinion
Net carbs 8.75g 30.96g Garlic
Protein 5.42g 6.36g Garlic
Fats 0.4g 0.5g Garlic
Carbs 14.45g 33.06g Garlic
Calories 81kcal 149kcal Garlic
Fructose 0.39g Pea raw
Sugar 5.67g 1g Garlic
Fiber 5.7g 2.1g Pea raw
Calcium 25mg 181mg Garlic
Iron 1.47mg 1.7mg Garlic
Magnesium 33mg 25mg Pea raw
Phosphorus 108mg 153mg Garlic
Potassium 244mg 401mg Garlic
Sodium 5mg 17mg Pea raw
Zinc 1.24mg 1.16mg Pea raw
Copper 0.176mg 0.299mg Garlic
Manganese 0.41mg 1.672mg Garlic
Selenium 1.8µg 14.2µg Garlic
Vitamin A 765IU 9IU Pea raw
Vitamin A RAE 38µg 0µg Pea raw
Vitamin E 0.13mg 0.08mg Pea raw
Vitamin C 40mg 31.2mg Pea raw
Vitamin B1 0.266mg 0.2mg Pea raw
Vitamin B2 0.132mg 0.11mg Pea raw
Vitamin B3 2.09mg 0.7mg Pea raw
Vitamin B5 0.104mg 0.596mg Garlic
Vitamin B6 0.169mg 1.235mg Garlic
Folate 65µg 3µg Pea raw
Vitamin K 24.8µg 1.7µg Pea raw
Tryptophan 0.037mg 0.066mg Garlic
Threonine 0.203mg 0.157mg Pea raw
Isoleucine 0.195mg 0.217mg Garlic
Leucine 0.323mg 0.308mg Pea raw
Lysine 0.317mg 0.273mg Pea raw
Methionine 0.082mg 0.076mg Pea raw
Phenylalanine 0.2mg 0.183mg Pea raw
Valine 0.235mg 0.291mg Garlic
Histidine 0.107mg 0.113mg Garlic
Saturated Fat 0.071g 0.089g Pea raw
Monounsaturated Fat 0.035g 0.011g Pea raw
Polyunsaturated fat 0.187g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
39%
Pea raw
43%
Garlic
Minerals Daily Need Coverage Score
31%
Pea raw
67%
Garlic

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pea raw
Pea raw is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.67g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 24)
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)

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.