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Bell pepper vs Garlic - In-Depth Nutrition Comparison

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How are Bell pepper and Garlic different?

  • Bell pepper is richer in Vitamin C, while Garlic is higher in Vitamin B6, Manganese, Copper, Selenium, Phosphorus, Calcium, Iron, Vitamin B1, and Vitamin B5.
  • Garlic covers your daily need of Vitamin B6 78% more than Bell pepper.
  • Bell pepper contains 3 times more Vitamin C than Garlic. Bell pepper contains 80.4mg of Vitamin C, while Garlic contains 31.2mg.

Peppers, sweet, green, raw and Garlic, raw types were used in this article.

Infographic

Bell pepper vs Garlic infographic
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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
Contains less Sodium -82.4%
Contains more Calcium +1710%
Contains more Iron +400%
Contains more Magnesium +150%
Contains more Phosphorus +665%
Contains more Potassium +129.1%
Contains more Zinc +792.3%
Contains more Copper +353%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 13% 8% 9% 16% 1% 4% 22%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Contains less Sodium -82.4%
Contains more Calcium +1710%
Contains more Iron +400%
Contains more Magnesium +150%
Contains more Phosphorus +665%
Contains more Potassium +129.1%
Contains more Zinc +792.3%
Contains more Copper +353%

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
:
5
Garlic
Contains more Vitamin A +4011.1%
Contains more Vitamin E +362.5%
Contains more Vitamin C +157.7%
Contains more Folate +233.3%
Contains more Vitamin K +335.3%
Contains more Vitamin B1 +250.9%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B5 +502%
Contains more Vitamin B6 +451.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 23% 8% 0% 268% 15% 7% 9% 6% 52% 8% 0% 19%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +4011.1%
Contains more Vitamin E +362.5%
Contains more Vitamin C +157.7%
Contains more Folate +233.3%
Contains more Vitamin K +335.3%
Contains more Vitamin B1 +250.9%
Contains more Vitamin B2 +292.9%
Contains more Vitamin B3 +45.8%
Contains more Vitamin B5 +502%
Contains more Vitamin B6 +451.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bell pepper Garlic Opinion
Net carbs 2.94g 30.96g Garlic
Protein 0.86g 6.36g Garlic
Fats 0.17g 0.5g Garlic
Carbs 4.64g 33.06g Garlic
Calories 20kcal 149kcal Garlic
Starch 0g g Bell pepper
Fructose 1.12g g Bell pepper
Sugar 2.4g 1g Garlic
Fiber 1.7g 2.1g Garlic
Calcium 10mg 181mg Garlic
Iron 0.34mg 1.7mg Garlic
Magnesium 10mg 25mg Garlic
Phosphorus 20mg 153mg Garlic
Potassium 175mg 401mg Garlic
Sodium 3mg 17mg Bell pepper
Zinc 0.13mg 1.16mg Garlic
Copper 0.066mg 0.299mg Garlic
Vitamin A 370IU 9IU Bell pepper
Vitamin E 0.37mg 0.08mg Bell pepper
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 80.4mg 31.2mg Bell pepper
Vitamin B1 0.057mg 0.2mg Garlic
Vitamin B2 0.028mg 0.11mg Garlic
Vitamin B3 0.48mg 0.7mg Garlic
Vitamin B5 0.099mg 0.596mg Garlic
Vitamin B6 0.224mg 1.235mg Garlic
Folate 10µg 3µg Bell pepper
Vitamin B12 0µg 0µg
Vitamin K 7.4µg 1.7µg Bell pepper
Tryptophan 0.012mg 0.066mg Garlic
Threonine 0.036mg 0.157mg Garlic
Isoleucine 0.024mg 0.217mg Garlic
Leucine 0.036mg 0.308mg Garlic
Lysine 0.039mg 0.273mg Garlic
Methionine 0.007mg 0.076mg Garlic
Phenylalanine 0.092mg 0.183mg Garlic
Valine 0.036mg 0.291mg Garlic
Histidine 0.01mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.058g 0.089g Bell pepper
Monounsaturated Fat 0.008g 0.011g Garlic
Polyunsaturated fat 0.062g 0.249g Garlic

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
Bell pepper
43
Garlic
Mineral Summary Score
9
Bell pepper
46
Garlic

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 food.
Protein
5%
Bell pepper
38%
Garlic
Carbohydrates
5%
Bell pepper
33%
Garlic
Fats
1%
Bell pepper
2%
Garlic

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.4g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Sodium?
Bell pepper
Bell pepper contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Bell pepper
Bell pepper is lower in Saturated Fat (difference - 0.031g)
Which food is cheaper?
Bell pepper
Bell pepper is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bell pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170427/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.