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Peas vs. Garlic — In-Depth Nutrition Comparison

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Significant differences between peas and garlic

  • Peas have more vitamin B5, vitamin K, folate, and fiber; however, garlic is richer in vitamin B6, manganese, selenium, vitamin C, calcium, and copper.
  • Peas cover your daily vitamin B5 needs 3048% more than garlic.
  • Garlic has 257 times less Vitamin B5 than peas. Peas have 153mg of Vitamin B5, while garlic has 0.596mg.
  • Peas have a higher glycemic index. The glycemic index of peas is 54, while the glycemic index of garlic is 30.

Specific food types used in this comparison are Peas, green, cooked, boiled, drained, without salt and Garlic, raw.

Infographic

Peas vs Garlic 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.
Peas
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 8.1% 24% 58% 58% 32% 50% 0.39% 68% 10%
Garlic
7
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 more MagnesiumMagnesium +56%
Contains less SodiumSodium -82.4%
Contains more CalciumCalcium +570.4%
Contains more PotassiumPotassium +48%
Contains more IronIron +10.4%
Contains more CopperCopper +72.8%
Contains more PhosphorusPhosphorus +30.8%
Contains more ManganeseManganese +218.5%
Contains more SeleniumSelenium +647.4%
~equal in Zinc ~1.16mg

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.
Peas
9
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 47% 48% 2.8% 0% 65% 34% 38% 9180% 50% 0% 65% 47% 16%
Garlic
2
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% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +8800%
Contains more Vitamin EVitamin E +75%
Contains more Vitamin B1Vitamin B1 +29.5%
Contains more Vitamin B2Vitamin B2 +35.5%
Contains more Vitamin B3Vitamin B3 +188.7%
Contains more Vitamin B5Vitamin B5 +25571.1%
Contains more Vitamin KVitamin K +1423.5%
Contains more FolateFolate +2000%
Contains more CholineCholine +28%
Contains more Vitamin CVitamin C +119.7%
Contains more Vitamin B6Vitamin B6 +471.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peas
1
5% 16% 78%
Protein: 5.36 g
Fats: 0.22 g
Carbs: 15.63 g
Water: 77.87 g
Other: 0.92 g
Garlic
4
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 WaterWater +32.9%
Contains more ProteinProtein +18.7%
Contains more FatsFats +127.3%
Contains more CarbsCarbs +111.5%
Contains more OtherOther +63%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peas
2
24% 12% 64%
Saturated Fat: Sat. Fat 0.039 g
Monounsaturated Fat: Mono. Fat 0.019 g
Polyunsaturated fat: Poly. Fat 0.102 g
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 less Sat. FatSaturated Fat -56.2%
Contains more Mono. FatMonounsaturated Fat +72.7%
Contains more Poly. FatPolyunsaturated fat +144.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peas 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 Peas Garlic Opinion
Calories 84kcal 149kcal Garlic
Protein 5.36g 6.36g Garlic
Fats 0.22g 0.5g Garlic
Vitamin C 14.2mg 31.2mg Garlic
Net carbs 10.13g 30.96g Garlic
Carbs 15.63g 33.06g Garlic
Magnesium 39mg 25mg Peas
Calcium 27mg 181mg Garlic
Potassium 271mg 401mg Garlic
Iron 1.54mg 1.7mg Garlic
Sugar 5.93g 1g Garlic
Fiber 5.5g 2.1g Peas
Copper 0.173mg 0.299mg Garlic
Zinc 1.19mg 1.16mg Peas
Phosphorus 117mg 153mg Garlic
Sodium 3mg 17mg Peas
Vitamin A 801IU 9IU Peas
Vitamin A 40µg 0µg Peas
Vitamin E 0.14mg 0.08mg Peas
Manganese 0.525mg 1.672mg Garlic
Selenium 1.9µg 14.2µg Garlic
Vitamin B1 0.259mg 0.2mg Peas
Vitamin B2 0.149mg 0.11mg Peas
Vitamin B3 2.021mg 0.7mg Peas
Vitamin B5 153mg 0.596mg Peas
Vitamin B6 0.216mg 1.235mg Garlic
Vitamin K 25.9µg 1.7µg Peas
Folate 63µg 3µg Peas
Choline 29.7mg 23.2mg Peas
Saturated Fat 0.039g 0.089g Peas
Monounsaturated Fat 0.019g 0.011g Peas
Polyunsaturated fat 0.102g 0.249g Garlic
Tryptophan 0.037mg 0.066mg Garlic
Threonine 0.201mg 0.157mg Peas
Isoleucine 0.193mg 0.217mg Garlic
Leucine 0.32mg 0.308mg Peas
Lysine 0.314mg 0.273mg Peas
Methionine 0.081mg 0.076mg Peas
Phenylalanine 0.198mg 0.183mg Peas
Valine 0.232mg 0.291mg Garlic
Histidine 0.105mg 0.113mg Garlic
Fructose 0.41g Peas

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peas Garlic
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
738%
Peas
41%
Garlic
Minerals Daily Need Coverage Score
34%
Peas
67%
Garlic

Comparison summary

Which food contains less Sodium?
Peas
Peas contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Peas
Peas is lower in Saturated Fat (difference - 0.05g)
Which food is cheaper?
Peas
Peas is cheaper (difference - $0.3)
Which food is richer in vitamins?
Peas
Peas is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.93g)
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. Peas - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170420/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.