White Beans vs. Garlic
Nutrition comparison of White Beans and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white beans
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and garlic:
- Both garlic and white beans are high in calcium, calories, dietary fiber and potassium.
- Garlic has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate.
- Garlic is an excellent source of Vitamin C.
- White bean is a great source of iron.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and white beans are high in calories. Garlic has 31% more calories than white bean - garlic has 149 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to garlic for fat. White beans has a macronutrient ratio of 25:73:2 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Garlic | |
|---|---|---|
| Protein | 25% | 16% |
| Carbohydrates | 73% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and white bean has 36% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both garlic and white beans are high in dietary fiber. White bean has 129% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Garlic and white beans contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Garlic and white beans contain similar amounts of protein - garlic has 6.4g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both garlic and white beans are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than white bean - garlic has 31.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin A
Garlic and white beans contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and white bean does not contain significant amounts.
Vitamin E
Garlic and white beans contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Garlic and white beans contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Garlic has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, white bean contains more folate. Both white beans and garlic contain significant amounts of thiamin.
| White Beans | Garlic | |
|---|---|---|
| Thiamin | 0.096 MG | 0.2 MG |
| Riboflavin | 0.037 MG | 0.11 MG |
| Niacin | 0.113 MG | 0.7 MG |
| Pantothenic acid | 0.185 MG | 0.596 MG |
| Vitamin B6 | 0.075 MG | 1.235 MG |
| Folate | 65 UG | 3 UG |
Minerals
calcium
Both garlic and white beans are high in calcium. Garlic has 148% more calcium than white bean - garlic has 181mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
White bean is a great source of iron and it has 76% more iron than garlic - garlic has 1.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both garlic and white beans are high in potassium. White bean has 13% more potassium than garlic - garlic has 401mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than garlic per 100 grams.
| White Beans | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.02 G |
| Total | 0.056 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than white bean per 100 grams.
| White Beans | Garlic | |
|---|---|---|
| linoleic acid | 0.067 G | 0.229 G |
| Total | 0.067 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.
Note: The specific food items compared are: White Beans (Beans, white, mature seeds, canned) and Garlic (Garlic, raw) .
White Beans g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or white beans contain more calories in 100 grams?Both garlic and white beans are high in calories. Garlic has 30% more calories than white bean - garlic has 149 calories in 100g and white bean has 114 calories.
Does garlic or white beans have more carbohydrates?
By weight, garlic is high in carbohydrates and white bean has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does garlic or white beans contain more calcium?
Both garlic and white beans are high in calcium. Garlic has 150% more calcium than white bean - garlic has 181mg of calcium in 100 grams and white bean has 73mg of calcium.
Does garlic or white beans contain more potassium?
Both garlic and white beans are high in potassium. White bean has 10% more potassium than garlic - garlic has 401mg of potassium in 100 grams and white bean has 454mg of potassium.