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Garlic vs. Pumpkin pie — In-Depth Nutrition Comparison

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Differences between garlic and pumpkin pie

  • Garlic has more vitamin B6, manganese, vitamin C, copper, selenium, calcium, phosphorus, and iron, while pumpkin pie has more vitamin A and vitamin B12.
  • Garlic's daily need coverage for vitamin B6 is 90% higher.
  • Garlic has a lower glycemic index. The glycemic index of garlic is 30, while the glycemic index of pumpkin pie is 59.

The food types used in this comparison are Garlic, raw and Pie, pumpkin, commercially prepared.

Infographic

Garlic vs Pumpkin pie 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
10
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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +182.8%
Contains more PotassiumPotassium +140.1%
Contains more IronIron +88.9%
Contains more CopperCopper +102%
Contains more ZincZinc +197.4%
Contains more PhosphorusPhosphorus +88.9%
Contains less SodiumSodium -92.9%
Contains more ManganeseManganese +636.6%
Contains more SeleniumSelenium +163%

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
4
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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B5Vitamin B5 +31.9%
Contains more Vitamin B6Vitamin B6 +1860.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +850%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +12.7%
Contains more Vitamin B3Vitamin B3 +58.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +676.5%
Contains more FolateFolate +766.7%
Contains more CholineCholine +61.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +63.1%
Contains more WaterWater +16.3%
Contains more OtherOther +32.7%
Contains more FatsFats +1850%
~equal in Carbs ~34.83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +41718.2%
Contains more Poly. FatPolyunsaturated fat +610.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Pumpkin pie
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Garlic Pumpkin pie DV% diff.
Vitamin B6 1.235mg 0.063mg 90%
Manganese 1.672mg 0.227mg 63%
Vitamin A 0µg 448µg 50%
Vitamin C 31.2mg 0mg 35%
Copper 0.299mg 0.148mg 17%
Selenium 14.2µg 5.4µg 16%
Vitamin B12 0µg 0.35µg 15%
Fats 0.5g 9.75g 14%
Calcium 181mg 64mg 12%
Monounsaturated fat 0.011g 4.6g 11%
Polyunsaturated fat 0.249g 1.77g 10%
Phosphorus 153mg 81mg 10%
Iron 1.7mg 0.9mg 10%
Vitamin K 1.7µg 13.2µg 10%
Sodium 17mg 239mg 10%
Cholesterol 0mg 26mg 9%
Saturated fat 0.089g 1.988g 9%
Potassium 401mg 167mg 7%
Zinc 1.16mg 0.39mg 7%
Folate 3µg 26µg 6%
Protein 6.36g 3.9g 5%
Calories 149kcal 243kcal 5%
Vitamin E 0.08mg 0.76mg 5%
Fructose 2.85g 4%
Starch 10.73g 4%
Magnesium 25mg 14mg 3%
Vitamin B3 0.7mg 1.107mg 3%
Vitamin B5 0.596mg 0.452mg 3%
Choline 23.2mg 37.5mg 3%
Vitamin B1 0.2mg 0.177mg 2%
Vitamin D 0µg 0.1µg 1%
Fiber 2.1g 1.8g 1%
Vitamin B2 0.11mg 0.124mg 1%
Carbs 33.06g 34.83g 1%
Net carbs 30.96g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 1g 18.88g N/A
Tryptophan 0.066mg 0.048mg 0%
Threonine 0.157mg 0.154mg 0%
Isoleucine 0.217mg 0.158mg 0%
Leucine 0.308mg 0.297mg 0%
Lysine 0.273mg 0.192mg 0%
Methionine 0.076mg 0.249mg 0%
Phenylalanine 0.183mg 0.175mg 0%
Valine 0.291mg 0.211mg 0%
Histidine 0.113mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
67%
Garlic
26%
Pumpkin pie

Comparison summary

Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $0.6)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 17.88g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 222mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 1.899g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.