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Garlic vs Peppers - In-Depth Nutrition Comparison

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A recap on differences between Garlic and Peppers

  • Garlic has more Vitamin B6, Manganese, Selenium, Calcium, Phosphorus, Copper, Vitamin B5, and Vitamin B1, however Peppers are higher in Vitamin C, and Vitamin K.
  • Peppers covers your daily Vitamin C needs 235% more than Garlic.
  • Peppers contain 28 times less Selenium than Garlic. Garlic contains 14.2µg of Selenium, while Peppers contain 0.5µg.

Food varieties used in this article are Garlic, raw and Peppers, hot chili, green, raw.

Infographic

Garlic vs Peppers 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
Garlic
6
:
Contains more Calcium +905.6%
Contains more Iron +41.7%
Contains more Phosphorus +232.6%
Contains more Potassium +17.9%
Contains more Zinc +286.7%
Contains more Copper +71.8%
Contains less Sodium -58.8%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 45% 18% 20% 30% 1% 9% 58%
Contains more Calcium +905.6%
Contains more Iron +41.7%
Contains more Phosphorus +232.6%
Contains more Potassium +17.9%
Contains more Zinc +286.7%
Contains more Copper +71.8%
Contains less Sodium -58.8%
Equal in Magnesium - 25

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
4
:
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +877%
Contains more Vitamin B6 +344.2%
Contains more Vitamin A +13000%
Contains more Vitamin E +762.5%
Contains more Vitamin C +677.2%
Contains more Vitamin B3 +35.7%
Contains more Folate +666.7%
Contains more Vitamin K +741.2%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 71% 14% 0% 809% 23% 21% 18% 4% 65% 18% 0% 36%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +877%
Contains more Vitamin B6 +344.2%
Contains more Vitamin A +13000%
Contains more Vitamin E +762.5%
Contains more Vitamin C +677.2%
Contains more Vitamin B3 +35.7%
Contains more Folate +666.7%
Contains more Vitamin K +741.2%

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.
Garlic Peppers
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Peppers Opinion
Net carbs 30.96g 7.96g Garlic
Protein 6.36g 2g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 9.46g Garlic
Calories 149kcal 40kcal Garlic
Starch g g
Fructose g g
Sugar 1g 5.1g Garlic
Fiber 2.1g 1.5g Garlic
Calcium 181mg 18mg Garlic
Iron 1.7mg 1.2mg Garlic
Magnesium 25mg 25mg
Phosphorus 153mg 46mg Garlic
Potassium 401mg 340mg Garlic
Sodium 17mg 7mg Peppers
Zinc 1.16mg 0.3mg Garlic
Copper 0.299mg 0.174mg Garlic
Vitamin A 9IU 1179IU Peppers
Vitamin E 0.08mg 0.69mg Peppers
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 242.5mg Peppers
Vitamin B1 0.2mg 0.09mg Garlic
Vitamin B2 0.11mg 0.09mg Garlic
Vitamin B3 0.7mg 0.95mg Peppers
Vitamin B5 0.596mg 0.061mg Garlic
Vitamin B6 1.235mg 0.278mg Garlic
Folate 3µg 23µg Peppers
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 14.3µg Peppers
Tryptophan 0.066mg 0.026mg Garlic
Threonine 0.157mg 0.074mg Garlic
Isoleucine 0.217mg 0.065mg Garlic
Leucine 0.308mg 0.105mg Garlic
Lysine 0.273mg 0.089mg Garlic
Methionine 0.076mg 0.024mg Garlic
Phenylalanine 0.183mg 0.062mg Garlic
Valine 0.291mg 0.084mg Garlic
Histidine 0.113mg 0.041mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.021g Peppers
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.249g 0.109g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Peppers
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
43
Garlic
90
Peppers
Mineral Summary Score
46
Garlic
23
Peppers

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
38%
Garlic
12%
Peppers
Carbohydrates
33%
Garlic
9%
Peppers
Fats
2%
Garlic
1%
Peppers

Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.1g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
Which food is richer in minerals?
Garlic
Garlic 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

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/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.