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  6. Garlic vs. Peppers

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
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
8
:
1
Peppers
Peppers
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 more Manganese +605.5%
Contains more Selenium +2740%
Contains less Sodium -58.8%
Equal in Magnesium - 25
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Peppers
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 45% 18% 20% 30% 1% 9% 58% 31% 3%
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 more Manganese +605.5%
Contains more Selenium +2740%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
4
:
6
Peppers
Peppers
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%
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%
Peppers
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Peppers
Peppers
Contains more Protein +218%
Contains more Fats +150%
Contains more Carbs +249.5%
Contains more Other +150%
Contains more Water +49.8%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Peppers
2% 9% 88%
Protein: 2 g
Fats: 0.2 g
Carbs: 9.46 g
Water: 87.74 g
Other: 0.6 g
Contains more Protein +218%
Contains more Fats +150%
Contains more Carbs +249.5%
Contains more Other +150%
Contains more Water +49.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
1
Peppers
Peppers
Contains more Polyunsaturated fat +128.4%
Contains less Saturated Fat -76.4%
Equal in Monounsaturated Fat - 0.011
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Peppers
15% 8% 77%
Saturated Fat: 0.021 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.109 g
Contains more Polyunsaturated fat +128.4%
Contains less Saturated Fat -76.4%
Equal in Monounsaturated Fat - 0.011

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.672mg 0.237mg Garlic
Selenium 14.2µg 0.5µg Garlic
Vitamin A 9IU 1179IU Peppers
Vitamin A RAE 0µg 59µg Peppers
Vitamin E 0.08mg 0.69mg Peppers
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 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
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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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
90%
Peppers
Minerals Daily Need Coverage Score
67%
Garlic
22%
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

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. 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.