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  6. White Bread vs. Garlic

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 from 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.

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

Infographic

White Bread 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.
White Bread
White Bread
2
:
8
Garlic
Garlic
Contains more Iron +112.4%
Contains more Selenium +54.9%
Contains more Calcium +25.7%
Contains more Phosphorus +56.1%
Contains more Potassium +218.3%
Contains less Sodium -96.5%
Contains more Zinc +56.8%
Contains more Copper +196%
Contains more Manganese +211.9%
Equal in Magnesium - 25
White Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 136% 17% 43% 12% 64% 21% 34% 70% 120%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +112.4%
Contains more Selenium +54.9%
Contains more Calcium +25.7%
Contains more Phosphorus +56.1%
Contains more Potassium +218.3%
Contains less Sodium -96.5%
Contains more Zinc +56.8%
Contains more Copper +196%
Contains more Manganese +211.9%
Equal in Magnesium - 25

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.
White Bread
White Bread
5
:
5
Garlic
Garlic
Contains more Vitamin E +175%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +120.9%
Contains more Vitamin B3 +582.9%
Contains more Folate +3600%
Contains more Vitamin A +800%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +1319.5%
Contains more Vitamin K +750%
White Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 134% 57% 90% 33% 21% 84% 0% 1%
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 E +175%
Contains more Vitamin B1 +166.5%
Contains more Vitamin B2 +120.9%
Contains more Vitamin B3 +582.9%
Contains more Folate +3600%
Contains more Vitamin A +800%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +11.2%
Contains more Vitamin B6 +1319.5%
Contains more Vitamin K +750%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White Bread
White Bread
4
:
1
Garlic
Garlic
Contains more Protein +39.2%
Contains more Fats +566%
Contains more Carbs +49.5%
Contains more Other +32%
Contains more Water +60.8%
White Bread
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
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 +39.2%
Contains more Fats +566%
Contains more Carbs +49.5%
Contains more Other +32%
Contains more Water +60.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White Bread
White Bread
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +5345.5%
Contains more Polyunsaturated fat +543.4%
Contains less Saturated Fat -87.2%
White Bread
24% 21% 55%
Saturated Fat: 0.698 g
Monounsaturated Fat: 0.599 g
Polyunsaturated fat: 1.602 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +5345.5%
Contains more Polyunsaturated fat +543.4%
Contains less Saturated 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 Opinion
Net carbs 46.72g 30.96g White Bread
Protein 8.85g 6.36g White Bread
Fats 3.33g 0.5g White Bread
Carbs 49.42g 33.06g White Bread
Calories 266kcal 149kcal White Bread
Starch 37.17g White Bread
Fructose 2.43g White Bread
Sugar 5.67g 1g Garlic
Fiber 2.7g 2.1g White Bread
Calcium 144mg 181mg Garlic
Iron 3.61mg 1.7mg White Bread
Magnesium 23mg 25mg Garlic
Phosphorus 98mg 153mg Garlic
Potassium 126mg 401mg Garlic
Sodium 490mg 17mg Garlic
Zinc 0.74mg 1.16mg Garlic
Copper 0.101mg 0.299mg Garlic
Manganese 0.536mg 1.672mg Garlic
Selenium 22µg 14.2µg White Bread
Vitamin A 1IU 9IU Garlic
Vitamin E 0.22mg 0.08mg White Bread
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.533mg 0.2mg White Bread
Vitamin B2 0.243mg 0.11mg White Bread
Vitamin B3 4.78mg 0.7mg White Bread
Vitamin B5 0.536mg 0.596mg Garlic
Vitamin B6 0.087mg 1.235mg Garlic
Folate 111µg 3µg White Bread
Vitamin K 0.2µg 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
Trans Fat 0.027g 0g Garlic
Saturated Fat 0.698g 0.089g Garlic
Omega-3 - EPA 0.001g 0g White Bread
Monounsaturated Fat 0.599g 0.011g White Bread
Polyunsaturated fat 1.602g 0.249g White Bread
Omega-6 - Eicosadienoic acid 0.002g White Bread
Omega-3 - ALA 0.166g White Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White Bread 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
35%
White Bread
43%
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.