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White bread vs. Garlic — In-Depth Nutrition Comparison

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The main differences between white bread and garlic

  • White bread is richer in vitamin B1, folate, vitamin B3, iron, and selenium, yet garlic is richer in vitamin B6, manganese, vitamin C, and copper.
  • Daily need coverage for vitamin B6 for garlic is 88% higher.
  • White bread contains 37 times more folate than garlic. White bread contains 111µg of folate, while garlic contains 3µg.
  • Garlic contains less sodium.
  • Garlic has a lower glycemic index than white bread.

Food types used in this article are Bread, white, commercially prepared (includes soft bread crumbs) and Garlic, raw.

Infographic

White bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 IronIron +112.4%
Contains more SeleniumSelenium +54.9%
Contains more CalciumCalcium +25.7%
Contains more PotassiumPotassium +218.3%
Contains more CopperCopper +196%
Contains more ZincZinc +56.8%
Contains more PhosphorusPhosphorus +56.1%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +211.9%
~equal in Magnesium ~25mg

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Garlic
5
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 +175%
Contains more Vitamin B1Vitamin B1 +166.5%
Contains more Vitamin B2Vitamin B2 +120.9%
Contains more Vitamin B3Vitamin B3 +582.9%
Contains more FolateFolate +3600%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin B6Vitamin B6 +1319.5%
Contains more Vitamin KVitamin K +750%
Contains more CholineCholine +58.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Garlic
1
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 ProteinProtein +39.2%
Contains more FatsFats +566%
Contains more CarbsCarbs +49.5%
Contains more OtherOther +32%
Contains more WaterWater +60.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 +5345.5%
Contains more Poly. FatPolyunsaturated fat +543.4%
Contains less Sat. FatSaturated fat -87.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Garlic DV% diff.
Vitamin B6 0.087mg 1.235mg 88%
Manganese 0.536mg 1.672mg 49%
Vitamin C 0mg 31.2mg 35%
Vitamin B1 0.533mg 0.2mg 28%
Folate 111µg 3µg 27%
Vitamin B3 4.78mg 0.7mg 26%
Iron 3.61mg 1.7mg 24%
Copper 0.101mg 0.299mg 22%
Sodium 490mg 17mg 21%
Starch 37.17g 15%
Selenium 22µg 14.2µg 14%
Vitamin B2 0.243mg 0.11mg 10%
Polyunsaturated fat 1.602g 0.249g 9%
Phosphorus 98mg 153mg 8%
Potassium 126mg 401mg 8%
Calories 266kcal 149kcal 6%
Carbs 49.42g 33.06g 5%
Protein 8.85g 6.36g 5%
Zinc 0.74mg 1.16mg 4%
Calcium 144mg 181mg 4%
Fats 3.33g 0.5g 4%
Fructose 2.43g 3%
Saturated fat 0.698g 0.089g 3%
Choline 14.6mg 23.2mg 2%
Fiber 2.7g 2.1g 2%
Vitamin E 0.22mg 0.08mg 1%
Monounsaturated fat 0.599g 0.011g 1%
Vitamin K 0.2µg 1.7µg 1%
Vitamin B5 0.536mg 0.596mg 1%
Net carbs 46.72g 30.96g N/A
Magnesium 23mg 25mg 0%
Sugar 5.67g 1g N/A
Trans fat 0.027g 0g N/A
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
41%
Garlic
Minerals Daily Need Coverage Score
56%
White bread
67%
Garlic

Comparison summary

Which food is cheaper?
White bread
White bread is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.67g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 473mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.609g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 43)
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)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.