Broccoli vs. Garlic
Nutrition comparison of Broccoli and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and garlic:
- Both garlic and broccoli are high in Vitamin C, calcium, dietary fiber and potassium.
- Broccoli is a great source of Vitamin K.
- Garlic has more thiamin and Vitamin B6, however, broccoli contains more folate.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and broccoli has 77% less calories than garlic - garlic has 149 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Garlic | |
|---|---|---|
| Protein | 28% | 16% |
| Carbohydrates | 65% | 82% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and broccoli has 80% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both garlic and broccoli are high in dietary fiber. Broccoli has 24% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Garlic and broccoli contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Garlic has 126% more protein than broccoli - garlic has 6.4g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both garlic and broccoli are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both garlic and broccoli are high in Vitamin C. Broccoli has 186% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Broccoli has more Vitamin A than garlic - broccoli has 31ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and broccoli contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 58 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, broccoli contains more folate. Both broccoli and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.
| Broccoli | Garlic | |
|---|---|---|
| Thiamin | 0.071 MG | 0.2 MG |
| Riboflavin | 0.117 MG | 0.11 MG |
| Niacin | 0.639 MG | 0.7 MG |
| Pantothenic acid | 0.573 MG | 0.596 MG |
| Vitamin B6 | 0.175 MG | 1.235 MG |
| Folate | 63 UG | 3 UG |
Minerals
calcium
Both garlic and broccoli are high in calcium. Garlic has 285% more calcium than broccoli - garlic has 181mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Garlic has 133% more iron than broccoli - garlic has 1.7mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both garlic and broccoli are high in potassium. Garlic has 27% more potassium than broccoli - garlic has 401mg of potassium per 100 grams and broccoli has 316mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, broccoli has more luteolin and kaempferol than garlic per 100 grams, however, garlic contains more myricetin than broccoli per 100 grams. Both broccoli and garlic contain significant amounts of quercetin.
| Broccoli | Garlic | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | 0.26 mg |
| myricetin | 0.06 mg | 1.61 mg |
| Quercetin | 3.26 mg | 1.74 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Broccoli | Garlic | |
|---|---|---|
| beta-carotene | 361 UG | 5 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both broccoli and garlic contain significant amounts of alpha linoleic acid (ALA).
| Broccoli | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.02 G |
| Total | 0.0215 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than broccoli per 100 grams.
| Broccoli | Garlic | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.229 G |
| Total | 0.055 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.
Broccoli 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 garlic or broccoli contain more calories in 100 grams?Garlic is high in calories and broccoli has 80% less calories than garlic - garlic has 149 calories in 100g and broccoli has 34 calories.
Does garlic or broccoli have more carbohydrates?
By weight, garlic is high in carbohydrates and broccoli has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does garlic or broccoli contain more calcium?
Both garlic and broccoli are high in calcium. Garlic has 290% more calcium than broccoli - garlic has 181mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does garlic or broccoli contain more potassium?
Both garlic and broccoli are high in potassium. Garlic has 30% more potassium than broccoli - garlic has 401mg of potassium in 100 grams and broccoli has 316mg of potassium.