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Garlic vs. Corn — In-Depth Nutrition Comparison

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Summary of differences between garlic and corn

  • Garlic has more vitamin B6, manganese, vitamin C, copper, selenium, calcium, iron, phosphorus, and vitamin B1; however, corn is higher in vitamin B3.
  • Garlic covers your daily need for vitamin B6, 84% more than corn.
  • Garlic has 71 times more selenium than corn. While garlic has 14.2µg of selenium, corn has only 0.2µg.
  • The glycemic index of corn is higher.

These are the specific foods used in this comparison Garlic, raw and Corn, sweet, yellow, cooked, boiled, drained, without salt.

Infographic

Garlic vs Corn 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.
Garlic
Garlic
8
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%
Corn
Corn
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 0.9% 19% 17% 16% 17% 33% 0.13% 22% 1.1%
Contains more CalciumCalcium +5933.3%
Contains more PotassiumPotassium +83.9%
Contains more IronIron +277.8%
Contains more CopperCopper +510.2%
Contains more ZincZinc +87.1%
Contains more PhosphorusPhosphorus +98.7%
Contains more ManganeseManganese +901.2%
Contains more SeleniumSelenium +7000%
Contains less SodiumSodium -94.1%
~equal in Magnesium ~26mg

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.
Garlic
Garlic
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Corn
Corn
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 18% 0% 4.3% 1.8% 23% 13% 32% 48% 32% 0% 1% 17%
Contains more Vitamin CVitamin C +467.3%
Contains more Vitamin B1Vitamin B1 +115.1%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B6Vitamin B6 +788.5%
Contains more Vitamin KVitamin K +325%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +12.5%
Contains more Vitamin B3Vitamin B3 +140.4%
Contains more Vitamin B5Vitamin B5 +32.9%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Corn DV% diff.
Vitamin B6 1.235mg 0.139mg 84%
Manganese 1.672mg 0.167mg 65%
Vitamin C 31.2mg 5.5mg 29%
Copper 0.299mg 0.049mg 28%
Selenium 14.2µg 0.2µg 25%
Calcium 181mg 3mg 18%
Iron 1.7mg 0.45mg 16%
Phosphorus 153mg 77mg 11%
Vitamin B1 0.2mg 0.093mg 9%
Protein 6.36g 3.41g 6%
Vitamin B3 0.7mg 1.683mg 6%
Potassium 401mg 218mg 5%
Zinc 1.16mg 0.62mg 5%
Folate 3µg 23µg 5%
Carbs 33.06g 20.98g 4%
Vitamin B2 0.11mg 0.057mg 4%
Vitamin B5 0.596mg 0.792mg 4%
Calories 149kcal 96kcal 3%
Starch 7.17g 3%
Fats 0.5g 1.5g 2%
Polyunsaturated fat 0.249g 0.603g 2%
Fiber 2.1g 2.4g 1%
Sodium 17mg 1mg 1%
Vitamin A 0µg 13µg 1%
Vitamin K 1.7µg 0.4µg 1%
Choline 23.2mg 29.1mg 1%
Monounsaturated fat 0.011g 0.374g 1%
Fructose 0.79g 1%
Protein per 100 calories 4.3g 3.6g N/A
Calories per 10 g protein 234kcal 282kcal N/A
Weight per 100 calories 67g 104g N/A
Net carbs 30.96g 18.58g N/A
Magnesium 25mg 26mg 0%
Sugar 1g 4.54g N/A
Vitamin E 0.08mg 0.09mg 0%
Saturated fat 0.089g 0.197g 0%
Tryptophan 0.066mg 0.023mg 0%
Threonine 0.157mg 0.133mg 0%
Isoleucine 0.217mg 0.133mg 0%
Leucine 0.308mg 0.358mg 0%
Lysine 0.273mg 0.141mg 0%
Methionine 0.076mg 0.069mg 0%
Phenylalanine 0.183mg 0.155mg 0%
Valine 0.291mg 0.191mg 0%
Histidine 0.113mg 0.091mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
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
Corn
Corn
2
3% 21% 73%
Protein: 3.41 g
Fats: 1.5 g
Carbs: 20.98 g
Water: 73.41 g
Other: 0.7 g
Contains more ProteinProtein +86.5%
Contains more CarbsCarbs +57.6%
Contains more OtherOther +114.3%
Contains more FatsFats +200%
Contains more WaterWater +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
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
Corn
Corn
2
17% 32% 51%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.374 g
Polyunsaturated fat: Poly. Fat 0.603 g
Contains less Sat. FatSaturated fat -54.8%
Contains more Mono. FatMonounsaturated fat +3300%
Contains more Poly. FatPolyunsaturated fat +142.2%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Corn - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169999/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.