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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, Vitamin B1, and Iron, yet Chili pepper is richer in Vitamin C, and Vitamin K.
  • Daily need coverage for Vitamin C from 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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +65%
Contains more Calcium +1192.9%
Contains more Potassium +24.5%
Contains more Copper +131.8%
Contains more Zinc +346.2%
Contains more Phosphorus +255.8%
Contains less Sodium -47.1%
Equal in Magnesium - 23
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 39% 5% 29% 17% 43% 8% 19% 2%
Contains more Iron +65%
Contains more Calcium +1192.9%
Contains more Potassium +24.5%
Contains more Copper +131.8%
Contains more Zinc +346.2%
Contains more Phosphorus +255.8%
Contains less Sodium -47.1%
Equal in Magnesium - 23

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 +177.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B6 +144.1%
Contains more Vitamin C +360.6%
Contains more Vitamin A +10477.8%
Contains more Vitamin E +762.5%
Contains more Vitamin B3 +77.7%
Contains more Vitamin K +723.5%
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 479% 58% 14% 0% 18% 20% 24% 13% 117% 0% 35% 18%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +27.9%
Contains more Vitamin B5 +196.5%
Contains more Vitamin B6 +144.1%
Contains more Vitamin C +360.6%
Contains more Vitamin A +10477.8%
Contains more Vitamin E +762.5%
Contains more Vitamin B3 +77.7%
Contains more Vitamin K +723.5%
Contains more Folate +666.7%

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 Chili pepper
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Chili pepper Opinion
Calories 149kcal 40kcal Garlic
Protein 6.36g 1.87g Garlic
Fats 0.5g 0.44g Garlic
Vitamin C 31.2mg 143.7mg Chili pepper
Net carbs 30.96g 7.31g Garlic
Carbs 33.06g 8.81g Garlic
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.7mg 1.03mg Garlic
Calcium 181mg 14mg Garlic
Potassium 401mg 322mg Garlic
Magnesium 25mg 23mg Garlic
Sugar 1g 5.3g Garlic
Fiber 2.1g 1.5g Garlic
Copper 0.299mg 0.129mg Garlic
Zinc 1.16mg 0.26mg Garlic
Starch g g
Phosphorus 153mg 43mg Garlic
Sodium 17mg 9mg Chili pepper
Vitamin A 9IU 952IU Chili pepper
Vitamin E 0.08mg 0.69mg Chili pepper
Vitamin D 0µg 0µg
Vitamin B1 0.2mg 0.072mg Garlic
Vitamin B2 0.11mg 0.086mg Garlic
Vitamin B3 0.7mg 1.244mg Chili pepper
Vitamin B5 0.596mg 0.201mg Garlic
Vitamin B6 1.235mg 0.506mg Garlic
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 14µg Chili pepper
Folate 3µg 23µg Chili pepper
Trans Fat 0g 0g
Saturated Fat 0.089g 0.042g Chili pepper
Monounsaturated Fat 0.011g 0.024g Chili pepper
Polyunsaturated fat 0.249g 0.239g Garlic
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
Fructose g g

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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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
66
Chili pepper
Mineral Summary Score
46
Garlic
20
Chili pepper

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
11%
Chili pepper
Carbohydrates
33%
Garlic
9%
Chili pepper
Fats
2%
Garlic
2%
Chili pepper

Comparison summary

Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.3g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 15)
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 - 8mg)
Which food is lower in Saturated Fat?
Chili pepper
Chili pepper is lower in Saturated Fat (difference - 0.047g)
Which food is cheaper?
Chili pepper
Chili pepper is cheaper (difference - $0.2)
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. 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.