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Garlic vs Pumpkin - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 1.76g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugars ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garlic Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Garlic
53
Pumpkin
Mineral Summary Score
31
Garlic
12
Pumpkin

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
Contains more Iron +112.5%
Contains more Calcium +761.9%
Contains more Potassium +17.9%
Contains more Magnesium +108.3%
Contains more Copper +135.4%
Contains more Zinc +262.5%
Contains more Phosphorus +247.7%
Contains less Sodium -94.1%
Contains more Iron +112.5%
Contains more Calcium +761.9%
Contains more Potassium +17.9%
Contains more Magnesium +108.3%
Contains more Copper +135.4%
Contains more Zinc +262.5%
Contains more Phosphorus +247.7%
Contains less Sodium -94.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
6
:
Contains more Vitamin C +246.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +1924.6%
Contains more Vitamin K +54.5%
Contains more Vitamin A +94488.9%
Contains more Vitamin E +1225%
Equal in Vitamin B2 - 0.11
Contains more Vitamin C +246.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +1924.6%
Contains more Vitamin K +54.5%
Contains more Vitamin A +94488.9%
Contains more Vitamin E +1225%
Equal in Vitamin B2 - 0.11

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
38%
Garlic
6%
Pumpkin
Carbohydrates
33%
Garlic
7%
Pumpkin
Fats
2%
Garlic
0%
Pumpkin

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garlic Pumpkin Opinion
Calories 149 26 Garlic
Protein 6.36 1 Garlic
Fats 0.5 0.1 Garlic
Vitamin C 31.2 9 Garlic
Carbs 33.06 6.5 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.8 Garlic
Calcium 181 21 Garlic
Potassium 401 340 Garlic
Magnesium 25 12 Garlic
Sugars 1 2.76 Pumpkin
Fiber 2.1 0.5 Garlic
Copper 0.299 0.127 Garlic
Zinc 1.16 0.32 Garlic
Starch
Phosphorus 153 44 Garlic
Sodium 17 1 Pumpkin
Vitamin A 9 8513 Pumpkin
Vitamin E 0.08 1.06 Pumpkin
Vitamin D 0 0
Vitamin B1 0.2 0.05 Garlic
Vitamin B2 0.11 0.11
Vitamin B3 0.7 0.6 Garlic
Vitamin B5 0.596 0.298 Garlic
Vitamin B6 1.235 0.061 Garlic
Vitamin B12 0 0
Vitamin K 1.7 1.1 Garlic
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.089 0.052 Pumpkin
Monounsaturated Fat 0.011 0.013 Pumpkin
Polyunsaturated fat 0.249 0.005 Garlic
Tryptophan 0.066 0.012 Garlic
Threonine 0.157 0.029 Garlic
Isoleucine 0.217 0.031 Garlic
Leucine 0.308 0.046 Garlic
Lysine 0.273 0.054 Garlic
Methionine 0.076 0.011 Garlic
Phenylalanine 0.183 0.032 Garlic
Valine 0.291 0.035 Garlic
Histidine 0.113 0.016 Garlic
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.