Beef vs. Garlic
Nutrition comparison of Cooked Beef and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and garlic:
- Both beef and garlic are high in calories and potassium.
- Beef is a great source of iron.
- Beef is an excellent source of protein.
- Garlic has more thiamin and Vitamin B6, however, beef contains more niacin, folate and Vitamin B12.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and garlic are high in calories. Beef has 86% more calories than garlic - beef has 277 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Beef has a macronutrient ratio of 38:0:62 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Garlic | |
|---|---|---|
| Protein | 38% | 16% |
| Carbohydrates | ~ | 82% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and beef has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than beef - garlic has 2.1g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Garlic and beef contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 299% more protein than garlic - beef has 25.4g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Beef is high in saturated fat and garlic has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
trans fat
Garlic has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and garlic does not contain significant amounts.
cholesterol
Garlic has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than beef - garlic has 31.2mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and garlic contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Beef and garlic contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Beef and garlic contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Beef and garlic contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, beef contains more niacin, folate and Vitamin B12. Both beef and garlic contain significant amounts of riboflavin and pantothenic acid.
| Beef | Garlic | |
|---|---|---|
| Thiamin | 0.051 MG | 0.2 MG |
| Riboflavin | 0.176 MG | 0.11 MG |
| Niacin | 4.537 MG | 0.7 MG |
| Pantothenic acid | 0.658 MG | 0.596 MG |
| Vitamin B6 | 0.336 MG | 1.235 MG |
| Folate | 11 UG | 3 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Garlic is an excellent source of calcium and it has 417% more calcium than beef - beef has 35mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Beef is a great source of iron and it has 32% more iron than garlic - beef has 2.3mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both beef and garlic are high in potassium. Garlic has 46% more potassium than beef - beef has 275mg of potassium per 100 grams and garlic has 401mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, beef has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Beef | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.02 G |
| Total | 0.056 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both beef and garlic contain significant amounts of linoleic acid.
| Beef | Garlic | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.229 G |
| Total | 0.402 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Beef g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or garlic contain more calories in 100 grams?Both beef and garlic are high in calories. Beef has 90% more calories than garlic - beef has 277 calories in 100g and garlic has 149 calories.
Is beef or garlic better for protein?
Beef is a fantastic source of protein and it has 300% more protein than garlic - beef has 25.4g of protein per 100 grams and garlic has 6.4g of protein.
Does garlic or beef have more carbohydrates?
By weight, garlic is high in carbohydrates and beef has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and beef has no carbs..
Does beef or garlic contain more calcium?
Garlic is a rich source of calcium and it has 420% more calcium than beef - beef has 35mg of calcium in 100 grams and garlic has 181mg of calcium.
Does beef or garlic contain more potassium?
Both beef and garlic are high in potassium. Garlic has 50% more potassium than beef - beef has 275mg of potassium in 100 grams and garlic has 401mg of potassium.