Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garlic vs. Black pepper — In-Depth Nutrition Comparison

Compare

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
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 122% 133% 117% 364% 443% 32% 68% 2.6% 1663% 27%
Contains less SodiumSodium -15%
Contains more SeleniumSelenium +189.8%
Contains more MagnesiumMagnesium +584%
Contains more CalciumCalcium +144.8%
Contains more PotassiumPotassium +231.4%
Contains more IronIron +471.2%
Contains more CopperCopper +344.8%
Contains more ManganeseManganese +662.7%
~equal in Zinc ~1.19mg
~equal in Phosphorus ~158mg

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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 9% 21% 0% 27% 42% 21% 84% 67% 0% 409% 13% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +85.2%
Contains more Vitamin B6Vitamin B6 +324.4%
Contains more CholineCholine +105.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1200%
Contains more Vitamin B2Vitamin B2 +63.6%
Contains more Vitamin B3Vitamin B3 +63.3%
Contains more Vitamin B5Vitamin B5 +134.7%
Contains more Vitamin KVitamin K +9529.4%
Contains more FolateFolate +466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
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 WaterWater +370.1%
Contains more ProteinProtein +63.4%
Contains more FatsFats +552%
Contains more CarbsCarbs +93.4%
Contains more OtherOther +562.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
44% 24% 32%
Saturated fat: Sat. Fat 1.392 g
Monounsaturated fat: Mono. Fat 0.739 g
Polyunsaturated fat: Poly. Fat 0.998 g
Contains less Sat. FatSaturated fat -93.6%
Contains more Mono. FatMonounsaturated fat +6618.2%
Contains more Poly. FatPolyunsaturated 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Black pepper DV% diff.
Manganese 1.672mg 12.753mg 482%
Vitamin K 1.7µg 163.7µg 135%
Copper 0.299mg 1.33mg 115%
Iron 1.7mg 9.71mg 100%
Fiber 2.1g 25.3g 93%
Vitamin B6 1.235mg 0.291mg 73%
Vitamin C 31.2mg 0mg 35%
Magnesium 25mg 171mg 35%
Potassium 401mg 1329mg 27%
Calcium 181mg 443mg 26%
Selenium 14.2µg 4.9µg 17%
Vitamin B5 0.596mg 1.399mg 16%
Carbs 33.06g 63.95g 10%
Protein 6.36g 10.39g 8%
Vitamin B1 0.2mg 0.108mg 8%
Saturated fat 0.089g 1.392g 6%
Vitamin E 0.08mg 1.04mg 6%
Polyunsaturated fat 0.249g 0.998g 5%
Calories 149kcal 251kcal 5%
Vitamin B2 0.11mg 0.18mg 5%
Fats 0.5g 3.26g 4%
Folate 3µg 17µg 4%
Vitamin A 0µg 27µg 3%
Vitamin B3 0.7mg 1.143mg 3%
Choline 23.2mg 11.3mg 2%
Monounsaturated fat 0.011g 0.739g 2%
Phosphorus 153mg 158mg 1%
Net carbs 30.96g 38.65g N/A
Sugar 1g 0.64g N/A
Zinc 1.16mg 1.19mg 0%
Sodium 17mg 20mg 0%
Tryptophan 0.066mg 0.058mg 0%
Threonine 0.157mg 0.244mg 0%
Isoleucine 0.217mg 0.366mg 0%
Leucine 0.308mg 1.014mg 0%
Lysine 0.273mg 0.244mg 0%
Methionine 0.076mg 0.096mg 0%
Phenylalanine 0.183mg 0.446mg 0%
Valine 0.291mg 0.547mg 0%
Histidine 0.113mg 0.159mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.152g N/A

Which food is preferable for your diet?

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

People also compare

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
41%
Garlic
54%
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 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

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.