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Quinoa vs. Garlic — In-Depth Nutrition Comparison

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Important differences between quinoa and garlic

  • Quinoa has more folate and magnesium; however, garlic has more vitamin B6, manganese, vitamin C, selenium, calcium, copper, vitamin B1, and potassium.
  • Garlic's daily need coverage for vitamin B6 is 86% more.
  • Quinoa has 14 times more folate than garlic. Quinoa has 42µg of folate, while garlic has 3µg.
  • Quinoa has a higher glycemic index than garlic.

The food varieties used in the comparison are Quinoa, cooked and Garlic, raw.

Infographic

Quinoa 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.
Quinoa
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Garlic
6
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 +156%
Contains less SodiumSodium -58.8%
Contains more CalciumCalcium +964.7%
Contains more PotassiumPotassium +133.1%
Contains more IronIron +14.1%
Contains more CopperCopper +55.7%
Contains more ManganeseManganese +165%
Contains more SeleniumSelenium +407.1%
~equal in Zinc ~1.16mg
~equal in Phosphorus ~153mg

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.
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Garlic
6
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%
Contains more Vitamin EVitamin E +687.5%
Contains more FolateFolate +1300%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B3Vitamin B3 +69.9%
Contains more Vitamin B6Vitamin B6 +904.1%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
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 +284%
Contains more WaterWater +22.2%
Contains more ProteinProtein +44.5%
Contains more CarbsCarbs +55.2%
Contains more OtherOther +94.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 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 more Mono. FatMonounsaturated fat +4700%
Contains more Poly. FatPolyunsaturated fat +332.9%
Contains less Sat. FatSaturated fat -61.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Garlic DV% diff.
Vitamin B6 0.123mg 1.235mg 86%
Manganese 0.631mg 1.672mg 45%
Vitamin C 0mg 31.2mg 35%
Selenium 2.8µg 14.2µg 21%
Calcium 17mg 181mg 16%
Vitamin B5 0.596mg 12%
Copper 0.192mg 0.299mg 12%
Folate 42µg 3µg 10%
Magnesium 64mg 25mg 9%
Vitamin B1 0.107mg 0.2mg 8%
Potassium 172mg 401mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.249g 6%
Vitamin E 0.63mg 0.08mg 4%
Carbs 21.3g 33.06g 4%
Protein 4.4g 6.36g 4%
Fiber 2.8g 2.1g 3%
Iron 1.49mg 1.7mg 3%
Fats 1.92g 0.5g 2%
Vitamin B3 0.412mg 0.7mg 2%
Vitamin K 0µg 1.7µg 1%
Saturated fat 0.231g 0.089g 1%
Monounsaturated fat 0.528g 0.011g 1%
Calories 120kcal 149kcal 1%
Zinc 1.09mg 1.16mg 1%
Net carbs 18.5g 30.96g N/A
Sugar 0.87g 1g N/A
Phosphorus 152mg 153mg 0%
Sodium 7mg 17mg 0%
Vitamin B2 0.11mg 0.11mg 0%
Choline 23mg 23.2mg 0%
Tryptophan 0.052mg 0.066mg 0%
Threonine 0.131mg 0.157mg 0%
Isoleucine 0.157mg 0.217mg 0%
Leucine 0.261mg 0.308mg 0%
Lysine 0.239mg 0.273mg 0%
Methionine 0.096mg 0.076mg 0%
Phenylalanine 0.185mg 0.183mg 0%
Valine 0.185mg 0.291mg 0%
Histidine 0.127mg 0.113mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
41%
Garlic
Minerals Daily Need Coverage Score
38%
Quinoa
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 10mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 23)
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
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.