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  6. Garlic vs. Black pepper

Garlic vs. Black pepper — In-Depth Nutrition Comparison

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A recap on differences between Garlic and Black pepper

  • Garlic has more Vitamin B6, and Vitamin C, however, Black pepper is higher in Manganese, Vitamin K, Copper, Iron, Fiber, Magnesium, Potassium, and Calcium.
  • Black pepper covers your daily Manganese needs 482% more than Garlic.

Food varieties used in this article are Garlic, raw and Spices, pepper, black.

Infographic

Garlic vs Black pepper infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
2
:
8
Black pepper
Black pepper
Contains less Sodium -15%
Contains more Selenium +189.8%
Contains more Calcium +144.8%
Contains more Iron +471.2%
Contains more Magnesium +584%
Contains more Potassium +231.4%
Contains more Copper +344.8%
Contains more Manganese +662.7%
Equal in Phosphorus - 158
Equal in Zinc - 1.19
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Black pepper
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 133% 365% 123% 68% 118% 3% 33% 444% 1664% 27%
Contains less Sodium -15%
Contains more Selenium +189.8%
Contains more Calcium +144.8%
Contains more Iron +471.2%
Contains more Magnesium +584%
Contains more Potassium +231.4%
Contains more Copper +344.8%
Contains more Manganese +662.7%
Equal in Phosphorus - 158
Equal in Zinc - 1.19

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
3
:
7
Black pepper
Black pepper
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B6 +324.4%
Contains more Vitamin A +5977.8%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +134.7%
Contains more Folate +466.7%
Contains more Vitamin K +9529.4%
Garlic
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%
Black pepper
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 33% 21% 0% 0% 27% 42% 22% 84% 68% 13% 0% 410%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +85.2%
Contains more Vitamin B6 +324.4%
Contains more Vitamin A +5977.8%
Contains more Vitamin E +1200%
Contains more Vitamin B2 +63.6%
Contains more Vitamin B3 +63.3%
Contains more Vitamin B5 +134.7%
Contains more Folate +466.7%
Contains more Vitamin K +9529.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
:
4
Black pepper
Black pepper
Contains more Water +370.1%
Contains more Protein +63.4%
Contains more Fats +552%
Contains more Carbs +93.4%
Contains more Other +562.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Black pepper
10% 3% 64% 12% 10%
Protein: 10.39 g
Fats: 3.26 g
Carbs: 63.95 g
Water: 12.46 g
Other: 9.94 g
Contains more Water +370.1%
Contains more Protein +63.4%
Contains more Fats +552%
Contains more Carbs +93.4%
Contains more Other +562.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Black pepper
Black pepper
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +6618.2%
Contains more Polyunsaturated fat +300.8%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Black pepper
44% 24% 32%
Saturated Fat: 1.392 g
Monounsaturated Fat: 0.739 g
Polyunsaturated fat: 0.998 g
Contains less Saturated Fat -93.6%
Contains more Monounsaturated Fat +6618.2%
Contains more Polyunsaturated fat +300.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Black pepper
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Black pepper Opinion
Net carbs 30.96g 38.65g Black pepper
Protein 6.36g 10.39g Black pepper
Fats 0.5g 3.26g Black pepper
Carbs 33.06g 63.95g Black pepper
Calories 149kcal 251kcal Black pepper
Fructose 0.23g Black pepper
Sugar 1g 0.64g Black pepper
Fiber 2.1g 25.3g Black pepper
Calcium 181mg 443mg Black pepper
Iron 1.7mg 9.71mg Black pepper
Magnesium 25mg 171mg Black pepper
Phosphorus 153mg 158mg Black pepper
Potassium 401mg 1329mg Black pepper
Sodium 17mg 20mg Garlic
Zinc 1.16mg 1.19mg Black pepper
Copper 0.299mg 1.33mg Black pepper
Manganese 1.672mg 12.753mg Black pepper
Selenium 14.2µg 4.9µg Garlic
Vitamin A 9IU 547IU Black pepper
Vitamin A RAE 0µg 27µg Black pepper
Vitamin E 0.08mg 1.04mg Black pepper
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.108mg Garlic
Vitamin B2 0.11mg 0.18mg Black pepper
Vitamin B3 0.7mg 1.143mg Black pepper
Vitamin B5 0.596mg 1.399mg Black pepper
Vitamin B6 1.235mg 0.291mg Garlic
Folate 3µg 17µg Black pepper
Vitamin K 1.7µg 163.7µg Black pepper
Tryptophan 0.066mg 0.058mg Garlic
Threonine 0.157mg 0.244mg Black pepper
Isoleucine 0.217mg 0.366mg Black pepper
Leucine 0.308mg 1.014mg Black pepper
Lysine 0.273mg 0.244mg Garlic
Methionine 0.076mg 0.096mg Black pepper
Phenylalanine 0.183mg 0.446mg Black pepper
Valine 0.291mg 0.547mg Black pepper
Histidine 0.113mg 0.159mg Black pepper
Saturated Fat 0.089g 1.392g Garlic
Monounsaturated Fat 0.011g 0.739g Black pepper
Polyunsaturated fat 0.249g 0.998g Black pepper
Omega-3 - ALA 0.152g Black pepper

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Black pepper
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
60%
Black pepper
Minerals Daily Need Coverage Score
67%
Garlic
297%
Black pepper

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 1.303g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.9)
Which food is lower in Sugar?
Black pepper
Black pepper is lower in Sugar (difference - 0.36g)
Which food is richer in minerals?
Black pepper
Black pepper is relatively richer in minerals
Which food is richer in vitamins?
Black pepper
Black pepper is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Black pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170931/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.