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Garlic vs. Jalapeño — In-Depth Nutrition Comparison

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The main differences between Garlic and Jalapeño

  • Garlic is richer in Manganese, Vitamin B6, Copper, Selenium, Phosphorus, Iron, and Calcium, yet Jalapeño is richer in Vitamin C, Vitamin E , and Vitamin K.
  • Daily need coverage for Vitamin C from Jalapeño is 97% higher.
  • Garlic contains 36 times more Selenium than Jalapeño. Garlic contains 14.2µg of Selenium, while Jalapeño contains 0.4µg.

Food types used in this article are Garlic, raw and Peppers, jalapeno, raw.

Infographic

Garlic vs Jalapeño 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.
Contains more Calcium +1408.3%
Contains more Iron +580%
Contains more Magnesium +66.7%
Contains more Phosphorus +488.5%
Contains more Potassium +61.7%
Contains more Zinc +728.6%
Contains more Copper +550%
Contains more Manganese +1623.7%
Contains more Selenium +3450%
Contains less Sodium -82.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 11% 12% 22% 1% 4% 16% 13% 3%
Contains more Calcium +1408.3%
Contains more Iron +580%
Contains more Magnesium +66.7%
Contains more Phosphorus +488.5%
Contains more Potassium +61.7%
Contains more Zinc +728.6%
Contains more Copper +550%
Contains more Manganese +1623.7%
Contains more Selenium +3450%
Contains less Sodium -82.4%

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
:
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B5 +89.2%
Contains more Vitamin B6 +194.7%
Contains more Choline +209.3%
Contains more Vitamin A +11877.8%
Contains more Vitamin E +4375%
Contains more Vitamin C +280.1%
Contains more Vitamin B3 +82.9%
Contains more Folate +800%
Contains more Vitamin K +988.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 13% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 65% 72% 0% 396% 10% 17% 24% 19% 97% 21% 0% 5% 47%
Contains more Vitamin B1 +400%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B5 +89.2%
Contains more Vitamin B6 +194.7%
Contains more Choline +209.3%
Contains more Vitamin A +11877.8%
Contains more Vitamin E +4375%
Contains more Vitamin C +280.1%
Contains more Vitamin B3 +82.9%
Contains more Folate +800%
Contains more Vitamin K +988.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +598.9%
Contains more Fats +35.1%
Contains more Carbs +408.6%
Contains more Other +183%
Contains more Water +56.5%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
7% 92%
Protein: 0.91 g
Fats: 0.37 g
Carbs: 6.5 g
Water: 91.69 g
Other: 0.53 g
Contains more Protein +598.9%
Contains more Fats +35.1%
Contains more Carbs +408.6%
Contains more Other +183%
Contains more Water +56.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +122.3%
Contains more Monounsaturated Fat +163.6%
Equal in Saturated Fat - 0.092
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
39% 12% 48%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0.029 g
Polyunsaturated fat: 0.112 g
Contains more Polyunsaturated fat +122.3%
Contains more Monounsaturated Fat +163.6%
Equal in Saturated Fat - 0.092

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Jalapeño
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index 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 Jalapeño Opinion
Net carbs 30.96g 3.7g Garlic
Protein 6.36g 0.91g Garlic
Fats 0.5g 0.37g Garlic
Carbs 33.06g 6.5g Garlic
Calories 149kcal 29kcal Garlic
Fructose 2.63g Jalapeño
Sugar 1g 4.12g Garlic
Fiber 2.1g 2.8g Jalapeño
Calcium 181mg 12mg Garlic
Iron 1.7mg 0.25mg Garlic
Magnesium 25mg 15mg Garlic
Phosphorus 153mg 26mg Garlic
Potassium 401mg 248mg Garlic
Sodium 17mg 3mg Jalapeño
Zinc 1.16mg 0.14mg Garlic
Copper 0.299mg 0.046mg Garlic
Manganese 1.672mg 0.097mg Garlic
Selenium 14.2µg 0.4µg Garlic
Vitamin A 9IU 1078IU Jalapeño
Vitamin A RAE 0µg 54µg Jalapeño
Vitamin E 0.08mg 3.58mg Jalapeño
Vitamin C 31.2mg 118.6mg Jalapeño
Vitamin B1 0.2mg 0.04mg Garlic
Vitamin B2 0.11mg 0.07mg Garlic
Vitamin B3 0.7mg 1.28mg Jalapeño
Vitamin B5 0.596mg 0.315mg Garlic
Vitamin B6 1.235mg 0.419mg Garlic
Folate 3µg 27µg Jalapeño
Choline 23.2mg 7.5mg Garlic
Vitamin K 1.7µg 18.5µg Jalapeño
Tryptophan 0.066mg Garlic
Threonine 0.157mg Garlic
Isoleucine 0.217mg Garlic
Leucine 0.308mg Garlic
Lysine 0.273mg Garlic
Methionine 0.076mg Garlic
Phenylalanine 0.183mg Garlic
Valine 0.291mg Garlic
Histidine 0.113mg Garlic
Saturated Fat 0.089g 0.092g Garlic
Monounsaturated Fat 0.011g 0.029g Jalapeño
Polyunsaturated fat 0.249g 0.112g Garlic
Omega-6 - Linoleic acid 0.062g Jalapeño
Omega-3 - ALA 0.05g Jalapeño

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Jalapeño
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
41%
Garlic
59%
Jalapeño
Minerals Daily Need Coverage Score
67%
Garlic
9%
Jalapeño

Comparison summary

Which food contains less Sodium?
Jalapeño
Jalapeño contains less Sodium (difference - 14mg)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.003g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 2)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.2)
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. Jalapeño - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168576/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.