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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.
  • 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 Iron +112.5%
Contains more Calcium +761.9%
Contains more Potassium +17.9%
Contains more Magnesium +108.3%
Contains more Copper +135.4%
Contains more Zinc +262.5%
Contains more Phosphorus +247.7%
Contains less Sodium -94.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Iron +112.5%
Contains more Calcium +761.9%
Contains more Potassium +17.9%
Contains more Magnesium +108.3%
Contains more Copper +135.4%
Contains more Zinc +262.5%
Contains more Phosphorus +247.7%
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 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 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.