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Garlic vs. Chili Pepper — In-Depth Nutrition Comparison

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A recap on differences between garlic and chili Pepper

  • Garlic has more vitamin B6, manganese, selenium, calcium, phosphorus, copper, vitamin B5, and vitamin B1; however, chili Pepper are higher in vitamin C and vitamin K.
  • Chili Pepper cover your daily vitamin C needs 235% more than garlic.
  • Chili Pepper contain 28 times less selenium than garlic. Garlic contains 14.2µg of selenium, while chili Pepper contain 0.5µg.
  • The glycemic index of garlic is higher.

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

Infographic

Garlic vs Chili 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
8
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 18% 5.4% 30% 45% 58% 8.2% 20% 0.91% 31% 2.7%
Contains more CalciumCalcium +905.6%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +41.7%
Contains more CopperCopper +71.8%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +232.6%
Contains more ManganeseManganese +605.5%
Contains more SeleniumSelenium +2740%
Contains less SodiumSodium -58.8%
~equal in Magnesium ~25mg

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
5
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 808% 20% 14% 0% 23% 21% 18% 3.7% 64% 0% 36% 17% 6.1%
Contains more Vitamin B1Vitamin B1 +122.2%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more Vitamin B5Vitamin B5 +877%
Contains more Vitamin B6Vitamin B6 +344.2%
Contains more CholineCholine +109%
Contains more Vitamin CVitamin C +677.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +762.5%
Contains more Vitamin B3Vitamin B3 +35.7%
Contains more Vitamin KVitamin K +741.2%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

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
15% 8% 77%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.109 g
Contains more Poly. FatPolyunsaturated fat +128.4%
Contains less Sat. FatSaturated fat -76.4%
~equal in Monounsaturated fat ~0.011g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Chili Pepper DV% diff.
Vitamin C 31.2mg 242.5mg 235%
Vitamin B6 1.235mg 0.278mg 74%
Manganese 1.672mg 0.237mg 62%
Selenium 14.2µg 0.5µg 25%
Calcium 181mg 18mg 16%
Phosphorus 153mg 46mg 15%
Copper 0.299mg 0.174mg 14%
Vitamin K 1.7µg 14.3µg 11%
Vitamin B5 0.596mg 0.061mg 11%
Vitamin B1 0.2mg 0.09mg 9%
Protein 6.36g 2g 9%
Carbs 33.06g 9.46g 8%
Zinc 1.16mg 0.3mg 8%
Vitamin A 0µg 59µg 7%
Iron 1.7mg 1.2mg 6%
Folate 3µg 23µg 5%
Calories 149kcal 40kcal 5%
Vitamin E 0.08mg 0.69mg 4%
Fiber 2.1g 1.5g 2%
Vitamin B2 0.11mg 0.09mg 2%
Vitamin B3 0.7mg 0.95mg 2%
Potassium 401mg 340mg 2%
Choline 23.2mg 11.1mg 2%
Polyunsaturated fat 0.249g 0.109g 1%
Fats 0.5g 0.2g 0%
Net carbs 30.96g 7.96g N/A
Magnesium 25mg 25mg 0%
Sugar 1g 5.1g N/A
Sodium 17mg 7mg 0%
Saturated fat 0.089g 0.021g 0%
Monounsaturated fat 0.011g 0.011g 0%
Tryptophan 0.066mg 0.026mg 0%
Threonine 0.157mg 0.074mg 0%
Isoleucine 0.217mg 0.065mg 0%
Leucine 0.308mg 0.105mg 0%
Lysine 0.273mg 0.089mg 0%
Methionine 0.076mg 0.024mg 0%
Phenylalanine 0.183mg 0.062mg 0%
Valine 0.291mg 0.084mg 0%
Histidine 0.113mg 0.041mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Chili Pepper
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Garlic
79%
Chili Pepper
Minerals Daily Need Coverage Score
67%
Garlic
22%
Chili Pepper

Comparison summary

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 Sodium?
Chili Pepper
Chili Pepper contains less Sodium (difference - 10mg)
Which food is lower in Saturated fat?
Chili Pepper
Chili Pepper is lower in Saturated fat (difference - 0.068g)
Which food is lower in glycemic index?
Chili Pepper
Chili Pepper is lower in glycemic index (difference - 20)
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. Chili Pepper - 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.