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Pea vs Garlic - In-Depth Nutrition Comparison

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How are Pea and Garlic different?

  • Pea 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 contains 22 times more Folate than Garlic. While Pea contains 65µg of Folate, Garlic contains only 3µg.

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

Infographic

Pea 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
3
:
5
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%
Equal in Zinc - 1.16
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 56% 24% 47% 22% 1% 34% 59%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
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%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Pea
8
:
2
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%
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%
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pea 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 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
Starch g g
Fructose 0.39g g Pea
Sugar 5.67g 1g Garlic
Fiber 5.7g 2.1g Pea
Calcium 25mg 181mg Garlic
Iron 1.47mg 1.7mg Garlic
Magnesium 33mg 25mg Pea
Phosphorus 108mg 153mg Garlic
Potassium 244mg 401mg Garlic
Sodium 5mg 17mg Pea
Zinc 1.24mg 1.16mg Pea
Copper 0.176mg 0.299mg Garlic
Vitamin A 765IU 9IU Pea
Vitamin E 0.13mg 0.08mg Pea
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 40mg 31.2mg Pea
Vitamin B1 0.266mg 0.2mg Pea
Vitamin B2 0.132mg 0.11mg Pea
Vitamin B3 2.09mg 0.7mg Pea
Vitamin B5 0.104mg 0.596mg Garlic
Vitamin B6 0.169mg 1.235mg Garlic
Folate 65µg 3µg Pea
Vitamin B12 0µg 0µg
Vitamin K 24.8µg 1.7µg Pea
Tryptophan 0.037mg 0.066mg Garlic
Threonine 0.203mg 0.157mg Pea
Isoleucine 0.195mg 0.217mg Garlic
Leucine 0.323mg 0.308mg Pea
Lysine 0.317mg 0.273mg Pea
Methionine 0.082mg 0.076mg Pea
Phenylalanine 0.2mg 0.183mg Pea
Valine 0.235mg 0.291mg Garlic
Histidine 0.107mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.071g 0.089g Pea
Monounsaturated Fat 0.035g 0.011g Pea
Polyunsaturated fat 0.187g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
39
Pea
43
Garlic
Mineral Summary Score
31
Pea
46
Garlic

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
33%
Pea
38%
Garlic
Carbohydrates
14%
Pea
33%
Garlic
Fats
2%
Pea
2%
Garlic

Comparison summary

Which food contains less Sodium?
Pea
Pea contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Pea
Pea is lower in Saturated Fat (difference - 0.018g)
Which food is cheaper?
Pea
Pea is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pea
Pea 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pea - 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.