Garlic

Garlic

Garlic

Garlic has its origin in Europe, but is now grown throughout the world, as the demand for its pungently flavored bulb has grown as an additive to cooking delights.  Garlic is a member of the lily family, as are onions.  Studies have shown that consuming about 10 cloves of garlic (or the oil from the same amount of garlic) a day reduces blood cholesterol LDL (the bad type) and increases the HDL (the good type).  Our belief is that with a healthful vegan (no animal products) diet, much less garlic would produce the same results.  See the nutritional chart below.

Previous Vegetable: http://veganvenue.org/escarole/
Next Vegetable: http://veganvenue.org/jicama/

Garlic, raw

Scientific Name: Allium sativum

NDB No: 11215

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
Proximates
Water
g
58.58
8
0.432
Energy
kcal
149
0
 
Energy
kj
623
0
 
Protein
g
6.36
8
0.203
Total lipid (fat)
g
0.50
1
 
Carbohydrate, by difference
g
33.07
0
 
Fiber, total dietary
g
2.1
0
 
Ash
g
1.50
0
 
Minerals
Calcium, Ca
mg
181
8
25.131
Iron, Fe
mg
1.70
1
 
Magnesium, Mg
mg
25
8
1.049
Phosphorus, P
mg
153
8
7.945
Potassium, K
mg
401
8
25.544
Sodium, Na
mg
17
8
1.183
Zinc, Zn
mg
1.16
0
 
Copper, Cu
mg
0.299
0
 
Manganese, Mn
mg
1.672
0
 
Selenium, Se
mcg
14.2
5
3.198
Vitamins
Vitamin C, total ascorbic acid
mg
31.2
11
1.645
Thiamin
mg
0.200
1
 
Riboflavin
mg
0.110
1
 
Niacin
mg
0.700
1
 
Pantothenic acid
mg
0.596
0
 
Vitamin B-6
mg
1.235
0
 
Folate, total
mcg
3
0
 
Folic acid
mcg
0
0
 
Folate, food
mcg
3
0
 
Folate, DFE
mcg_DFE
3
0
 
Vitamin B-12
mcg
0.00
0
 
Vitamin A, IU
IU
0
1
 
Vitamin A, RE
mcg_RE
0
1
 
Vitamin E
mg_ATE
0.010
0
 
Lipids
Fatty acids, total saturated
g
0.089
0
 
4:0
g
0.000
0
 
6:0
g
0.000
0
 
8:0
g
0.000
0
 
10:0
g
0.002
0
 
12:0
g
0.000
0
 
14:0
g
0.000
0
 
16:0
g
0.087
0
 
18:0
g
0.000
0
 
Fatty acids, total monounsaturated
g
0.011
0
 
16:1 undifferentiated
g
0.000
0
 
18:1 undifferentiated
g
0.011
0
 
20:1
g
0.000
0
 
22:1 undifferentiated
g
0.000
0
 
Fatty acids, total polyunsaturated
g
0.249
0
 
18:2 undifferentiated
g
0.229
0
 
18:3 undifferentiated
g
0.020
0
 
18:4
g
0.000
0
 
20:4 undifferentiated
g
0.000
0
 
20:5 n-3
g
0.000
0
 
22:5 n-3
g
0.000
0
 
22:6 n-3
g
0.000
0
 
Cholesterol
mg
0
0
 
Amino acids
Tryptophan
g
0.066
1
 
Threonine
g
0.157
1
 
Isoleucine
g
0.217
1
 
Leucine
g
0.308
1
 
Lysine
g
0.273
1
 
Methionine
g
0.076
1
 
Cystine
g
0.065
1
 
Phenylalanine
g
0.183
1
 
Tyrosine
g
0.081
1
 
Valine
g
0.291
1
 
Arginine
g
0.634
1
 
Histidine
g
0.113
1
 
Alanine
g
0.132
1
 
Aspartic acid
g
0.489
1
 
Glutamic acid
g
0.805
1
 
Glycine
g
0.200
1
 
Proline
g
0.100
1
 
Serine
g
0.190
1
 

USDA Nutrient Database for Standard Reference, Release 14 (July 2001)

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