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Garlic vs Pumpkin - In-Depth Nutrition Comparison

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What are the differences between Garlic and Pumpkin?

  • Garlic is higher in Vitamin B6, Manganese, Selenium, Vitamin C, Copper, Calcium, Phosphorus, Vitamin B1, and Iron, yet Pumpkin is higher in Vitamin A RAE.
  • Garlic's daily need coverage for Vitamin B6 is 90% more.
  • Garlic has 47 times more Selenium than Pumpkin. While Garlic has 14.2µg of Selenium, Pumpkin has only 0.3µg.

We used Garlic, raw and Pumpkin, raw types in this article.

Infographic

Garlic vs Pumpkin infographic
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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
Garlic
7
:
Contains more Calcium +761.9%
Contains more Iron +112.5%
Contains more Magnesium +108.3%
Contains more Phosphorus +247.7%
Contains more Potassium +17.9%
Contains more Zinc +262.5%
Contains more Copper +135.4%
Contains less Sodium -94.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 30% 9% 19% 30% 1% 9% 43%
Contains more Calcium +761.9%
Contains more Iron +112.5%
Contains more Magnesium +108.3%
Contains more Phosphorus +247.7%
Contains more Potassium +17.9%
Contains more Zinc +262.5%
Contains more Copper +135.4%
Contains less Sodium -94.1%

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
6
:
Contains more Vitamin C +246.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +1924.6%
Contains more Vitamin K +54.5%
Contains more Vitamin A +94488.9%
Contains more Vitamin E +1225%
Contains more Folate +433.3%
Equal in Vitamin B2 - 0.11
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 511% 22% 0% 30% 13% 26% 12% 18% 15% 12% 0% 3%
Contains more Vitamin C +246.7%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +100%
Contains more Vitamin B6 +1924.6%
Contains more Vitamin K +54.5%
Contains more Vitamin A +94488.9%
Contains more Vitamin E +1225%
Contains more Folate +433.3%
Equal in Vitamin B2 - 0.11

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

All nutrients comparison - raw data values

Nutrient Garlic Pumpkin Opinion
Net carbs 30.96g 6g Garlic
Protein 6.36g 1g Garlic
Fats 0.5g 0.1g Garlic
Carbs 33.06g 6.5g Garlic
Calories 149kcal 26kcal Garlic
Starch g g
Fructose g g
Sugar 1g 2.76g Garlic
Fiber 2.1g 0.5g Garlic
Calcium 181mg 21mg Garlic
Iron 1.7mg 0.8mg Garlic
Magnesium 25mg 12mg Garlic
Phosphorus 153mg 44mg Garlic
Potassium 401mg 340mg Garlic
Sodium 17mg 1mg Pumpkin
Zinc 1.16mg 0.32mg Garlic
Copper 0.299mg 0.127mg Garlic
Vitamin A 9IU 8513IU Pumpkin
Vitamin E 0.08mg 1.06mg Pumpkin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 9mg Garlic
Vitamin B1 0.2mg 0.05mg Garlic
Vitamin B2 0.11mg 0.11mg
Vitamin B3 0.7mg 0.6mg Garlic
Vitamin B5 0.596mg 0.298mg Garlic
Vitamin B6 1.235mg 0.061mg Garlic
Folate 3µg 16µg Pumpkin
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.1µg Garlic
Tryptophan 0.066mg 0.012mg Garlic
Threonine 0.157mg 0.029mg Garlic
Isoleucine 0.217mg 0.031mg Garlic
Leucine 0.308mg 0.046mg Garlic
Lysine 0.273mg 0.054mg Garlic
Methionine 0.076mg 0.011mg Garlic
Phenylalanine 0.183mg 0.032mg Garlic
Valine 0.291mg 0.035mg Garlic
Histidine 0.113mg 0.016mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.052g Pumpkin
Monounsaturated Fat 0.011g 0.013g Pumpkin
Polyunsaturated fat 0.249g 0.005g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Pumpkin
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55
Pumpkin
Mineral Summary Score
46
Garlic
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
33%
Garlic
7%
Pumpkin
Fats
2%
Garlic
0%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.76g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 34)
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

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.