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  6. Garlic vs. Chili pepper

Garlic vs. Chili pepper — In-Depth Nutrition Comparison

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The main differences between garlic and chili pepper

  • Garlic is richer in manganese, vitamin B6, selenium, copper, calcium, phosphorus, and vitamin B1, yet chili pepper is richer in vitamin C, vitamin A, and vitamin K.
  • Daily need coverage for vitamin C for chili pepper is 125% higher.
  • Garlic contains 28 times more selenium than chili pepper. Garlic contains 14.2µg of selenium, while chili pepper contains 0.5µg.
  • Garlic has a lower glycemic index than chili pepper.

Food types used in this article are Garlic, raw and Peppers, hot chili, red, 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
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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more CalciumCalcium +1192.9%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +65%
Contains more CopperCopper +131.8%
Contains more ZincZinc +346.2%
Contains more PhosphorusPhosphorus +255.8%
Contains more ManganeseManganese +794.1%
Contains more SeleniumSelenium +2740%
Contains less SodiumSodium -47.1%
~equal in Magnesium ~23mg

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
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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +27.9%
Contains more Vitamin B5Vitamin B5 +196.5%
Contains more Vitamin B6Vitamin B6 +144.1%
Contains more CholineCholine +112.8%
Contains more Vitamin CVitamin C +360.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +762.5%
Contains more Vitamin B3Vitamin B3 +77.7%
Contains more Vitamin KVitamin K +723.5%
Contains more FolateFolate +666.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Chili pepper DV% diff.
Vitamin C 31.2mg 143.7mg 125%
Manganese 1.672mg 0.187mg 65%
Vitamin B6 1.235mg 0.506mg 56%
Selenium 14.2µg 0.5µg 25%
Copper 0.299mg 0.129mg 19%
Calcium 181mg 14mg 17%
Phosphorus 153mg 43mg 16%
Vitamin B1 0.2mg 0.072mg 11%
Vitamin K 1.7µg 14µg 10%
Protein 6.36g 1.87g 9%
Carbs 33.06g 8.81g 8%
Vitamin B5 0.596mg 0.201mg 8%
Iron 1.7mg 1.03mg 8%
Zinc 1.16mg 0.26mg 8%
Folate 3µg 23µg 5%
Calories 149kcal 40kcal 5%
Vitamin A 0µg 48µg 5%
Vitamin E 0.08mg 0.69mg 4%
Vitamin B3 0.7mg 1.244mg 3%
Fiber 2.1g 1.5g 2%
Vitamin B2 0.11mg 0.086mg 2%
Potassium 401mg 322mg 2%
Choline 23.2mg 10.9mg 2%
Fats 0.5g 0.44g 0%
Net carbs 30.96g 7.31g N/A
Magnesium 25mg 23mg 0%
Sugar 1g 5.3g N/A
Sodium 17mg 9mg 0%
Saturated fat 0.089g 0.042g 0%
Monounsaturated fat 0.011g 0.024g 0%
Polyunsaturated fat 0.249g 0.239g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
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: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more ProteinProtein +240.1%
Contains more FatsFats +13.6%
Contains more CarbsCarbs +275.3%
Contains more OtherOther +74.4%
Contains more WaterWater +50.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains less Sat. FatSaturated fat -52.8%
Contains more Mono. FatMonounsaturated fat +118.2%
~equal in Polyunsaturated fat ~0.239g

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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/170106/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.