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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.

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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 Iron +41.7%
Contains more Calcium +905.6%
Contains more Potassium +17.9%
Contains more Copper +71.8%
Contains more Zinc +286.7%
Contains more Phosphorus +232.6%
Contains less Sodium -58.8%
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Contains more Iron +41.7%
Contains more Calcium +905.6%
Contains more Potassium +17.9%
Contains more Copper +71.8%
Contains more Zinc +286.7%
Contains more Phosphorus +232.6%
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 C +677.2%
Contains more Vitamin A +13000%
Contains more Vitamin E +762.5%
Contains more Vitamin B3 +35.7%
Contains more Vitamin K +741.2%
Contains more Folate +666.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
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 C +677.2%
Contains more Vitamin A +13000%
Contains more Vitamin E +762.5%
Contains more Vitamin B3 +35.7%
Contains more Vitamin K +741.2%
Contains more Folate +666.7%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

Nutrient Garlic Peppers Opinion
Calories 149 40 Garlic
Protein 6.36 2 Garlic
Fats 0.5 0.2 Garlic
Vitamin C 31.2 242.5 Peppers
Net carbs 30.959999084472656 7.960000038146973 Garlic
Carbs 33.06 9.46 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 1.2 Garlic
Calcium 181 18 Garlic
Potassium 401 340 Garlic
Magnesium 25 25
Sugar 1 5.1 Garlic
Fiber 2.1 1.5 Garlic
Copper 0.299 0.174 Garlic
Zinc 1.16 0.3 Garlic
Starch
Phosphorus 153 46 Garlic
Sodium 17 7 Peppers
Vitamin A 9 1179 Peppers
Vitamin E 0.08 0.69 Peppers
Vitamin D 0 0
Vitamin B1 0.2 0.09 Garlic
Vitamin B2 0.11 0.09 Garlic
Vitamin B3 0.7 0.95 Peppers
Vitamin B5 0.596 0.061 Garlic
Vitamin B6 1.235 0.278 Garlic
Vitamin B12 0 0
Vitamin K 1.7 14.3 Peppers
Folate 3 23 Peppers
Trans Fat 0 0
Saturated Fat 0.089 0.021 Peppers
Monounsaturated Fat 0.011 0.011
Polyunsaturated fat 0.249 0.109 Garlic
Tryptophan 0.066 0.026 Garlic
Threonine 0.157 0.074 Garlic
Isoleucine 0.217 0.065 Garlic
Leucine 0.308 0.105 Garlic
Lysine 0.273 0.089 Garlic
Methionine 0.076 0.024 Garlic
Phenylalanine 0.183 0.062 Garlic
Valine 0.291 0.084 Garlic
Histidine 0.113 0.041 Garlic
Fructose

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.