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  6. Saffron vs. Garlic

Saffron vs. Garlic — In-Depth Nutrition Comparison

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Important differences between Saffron and Garlic

  • Saffron has more Manganese, Iron, Magnesium, Vitamin C, Potassium, Folate, Phosphorus, and Vitamin B2, however, Garlic has more Vitamin B6, and Selenium.
  • Saffron's daily need coverage for Manganese is 1162% more.
  • Saffron has 31 times more Folate than Garlic. Saffron has 93µg of Folate, while Garlic has 3µg.

The food varieties used in the comparison are Spices, saffron and Garlic, raw.

Infographic

Saffron 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.
Saffron
Saffron
6
:
4
Garlic
Garlic
Contains more Iron +552.9%
Contains more Magnesium +956%
Contains more Phosphorus +64.7%
Contains more Potassium +329.9%
Contains more Manganese +1599%
Contains more Calcium +63.1%
Contains less Sodium -88.5%
Contains more Selenium +153.6%
Equal in Zinc - 1.16
Equal in Copper - 0.299
Saffron
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 417% 189% 108% 153% 20% 30% 110% 3706% 31%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +552.9%
Contains more Magnesium +956%
Contains more Phosphorus +64.7%
Contains more Potassium +329.9%
Contains more Manganese +1599%
Contains more Calcium +63.1%
Contains less Sodium -88.5%
Contains more Selenium +153.6%
Equal in Zinc - 1.16
Equal in Copper - 0.299

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.
Saffron
Saffron
5
:
5
Garlic
Garlic
Contains more Vitamin A +5788.9%
Contains more Vitamin C +159%
Contains more Vitamin B2 +142.7%
Contains more Vitamin B3 +108.6%
Contains more Folate +3000%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B6 +22.3%
Saffron
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 0% 0% 270% 29% 62% 28% 0% 234% 70% 0% 0%
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 +5788.9%
Contains more Vitamin C +159%
Contains more Vitamin B2 +142.7%
Contains more Vitamin B3 +108.6%
Contains more Folate +3000%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B6 +22.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Saffron
Saffron
4
:
1
Garlic
Garlic
Contains more Protein +79.7%
Contains more Fats +1070%
Contains more Carbs +97.7%
Contains more Other +263.3%
Contains more Water +392.3%
Saffron
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 Protein +79.7%
Contains more Fats +1070%
Contains more Carbs +97.7%
Contains more Other +263.3%
Contains more Water +392.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Saffron
Saffron
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +3800%
Contains more Polyunsaturated fat +730.1%
Contains less Saturated Fat -94.4%
Saffron
39% 11% 51%
Saturated Fat: 1.586 g
Monounsaturated Fat: 0.429 g
Polyunsaturated fat: 2.067 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +3800%
Contains more Polyunsaturated fat +730.1%
Contains less Saturated Fat -94.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Saffron Garlic Opinion
Net carbs 61.47g 30.96g Saffron
Protein 11.43g 6.36g Saffron
Fats 5.85g 0.5g Saffron
Carbs 65.37g 33.06g Saffron
Calories 310kcal 149kcal Saffron
Sugar 1g Saffron
Fiber 3.9g 2.1g Saffron
Calcium 111mg 181mg Garlic
Iron 11.1mg 1.7mg Saffron
Magnesium 264mg 25mg Saffron
Phosphorus 252mg 153mg Saffron
Potassium 1724mg 401mg Saffron
Sodium 148mg 17mg Garlic
Zinc 1.09mg 1.16mg Garlic
Copper 0.328mg 0.299mg Saffron
Manganese 28.408mg 1.672mg Saffron
Selenium 5.6µg 14.2µg Garlic
Vitamin A 530IU 9IU Saffron
Vitamin A RAE 27µg 0µg Saffron
Vitamin E 0.08mg Garlic
Vitamin C 80.8mg 31.2mg Saffron
Vitamin B1 0.115mg 0.2mg Garlic
Vitamin B2 0.267mg 0.11mg Saffron
Vitamin B3 1.46mg 0.7mg Saffron
Vitamin B5 0.596mg Garlic
Vitamin B6 1.01mg 1.235mg Garlic
Folate 93µg 3µg Saffron
Vitamin K 1.7µg Garlic
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 1.586g 0.089g Garlic
Omega-3 - DPA 0.006g 0g Saffron
Monounsaturated Fat 0.429g 0.011g Saffron
Polyunsaturated fat 2.067g 0.249g Saffron

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
60%
Saffron
43%
Garlic
Minerals Daily Need Coverage Score
479%
Saffron
67%
Garlic

Comparison summary

Which food is richer in minerals?
Saffron
Saffron is relatively richer in minerals
Which food is lower in Sugar?
Saffron
Saffron is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 131mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 1.497g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 40)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.