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  6. Garlic vs. Winter squash

Garlic vs. Winter squash — In-Depth Nutrition Comparison

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How are Garlic and Winter squash different?

  • Garlic is higher in Vitamin B6, Manganese, Selenium, Copper, Vitamin C, Phosphorus, Calcium, Iron, and Vitamin B1, however, Winter squash is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin B6 from Garlic is 83% higher.
  • Garlic contains 36 times more Selenium than Winter squash. While Garlic contains 14.2µg of Selenium, Winter squash contains only 0.4µg.

Garlic, raw and Squash, winter, all varieties, cooked, baked, without salt are the varieties used in this article.

Infographic

Garlic vs Winter squash 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.
Garlic
Garlic
9
:
1
Winter squash
Winter squash
Contains more Calcium +722.7%
Contains more Iron +286.4%
Contains more Magnesium +92.3%
Contains more Phosphorus +705.3%
Contains more Potassium +66.4%
Contains more Zinc +427.3%
Contains more Copper +264.6%
Contains more Manganese +794.1%
Contains more Selenium +3450%
Contains less Sodium -94.1%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +722.7%
Contains more Iron +286.4%
Contains more Magnesium +92.3%
Contains more Phosphorus +705.3%
Contains more Potassium +66.4%
Contains more Zinc +427.3%
Contains more Copper +264.6%
Contains more Manganese +794.1%
Contains more Selenium +3450%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
6
:
4
Winter squash
Winter squash
Contains more Vitamin C +225%
Contains more Vitamin B1 +1150%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +154.7%
Contains more Vitamin B6 +667.1%
Contains more Vitamin A +57933.3%
Contains more Vitamin E +50%
Contains more Folate +566.7%
Contains more Vitamin K +158.8%
Garlic
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin C +225%
Contains more Vitamin B1 +1150%
Contains more Vitamin B2 +64.2%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +154.7%
Contains more Vitamin B6 +667.1%
Contains more Vitamin A +57933.3%
Contains more Vitamin E +50%
Contains more Folate +566.7%
Contains more Vitamin K +158.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Winter squash
Winter squash
Contains more Protein +614.6%
Contains more Fats +42.9%
Contains more Carbs +273.6%
Contains more Other +114.3%
Contains more Water +52.3%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +614.6%
Contains more Fats +42.9%
Contains more Carbs +273.6%
Contains more Other +114.3%
Contains more Water +52.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Winter squash
Winter squash
Contains more Polyunsaturated fat +69.4%
Contains less Saturated Fat -19.1%
Contains more Monounsaturated Fat +136.4%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Polyunsaturated fat +69.4%
Contains less Saturated Fat -19.1%
Contains more Monounsaturated Fat +136.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Winter squash Opinion
Net carbs 30.96g 6.05g Garlic
Protein 6.36g 0.89g Garlic
Fats 0.5g 0.35g Garlic
Carbs 33.06g 8.85g Garlic
Calories 149kcal 37kcal Garlic
Sugar 1g 3.3g Garlic
Fiber 2.1g 2.8g Winter squash
Calcium 181mg 22mg Garlic
Iron 1.7mg 0.44mg Garlic
Magnesium 25mg 13mg Garlic
Phosphorus 153mg 19mg Garlic
Potassium 401mg 241mg Garlic
Sodium 17mg 1mg Winter squash
Zinc 1.16mg 0.22mg Garlic
Copper 0.299mg 0.082mg Garlic
Manganese 1.672mg 0.187mg Garlic
Selenium 14.2µg 0.4µg Garlic
Vitamin A 9IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.08mg 0.12mg Winter squash
Vitamin C 31.2mg 9.6mg Garlic
Vitamin B1 0.2mg 0.016mg Garlic
Vitamin B2 0.11mg 0.067mg Garlic
Vitamin B3 0.7mg 0.495mg Garlic
Vitamin B5 0.596mg 0.234mg Garlic
Vitamin B6 1.235mg 0.161mg Garlic
Folate 3µg 20µg Winter squash
Vitamin K 1.7µg 4.4µg Winter squash
Tryptophan 0.066mg 0.013mg Garlic
Threonine 0.157mg 0.027mg Garlic
Isoleucine 0.217mg 0.035mg Garlic
Leucine 0.308mg 0.05mg Garlic
Lysine 0.273mg 0.033mg Garlic
Methionine 0.076mg 0.011mg Garlic
Phenylalanine 0.183mg 0.035mg Garlic
Valine 0.291mg 0.038mg Garlic
Histidine 0.113mg 0.017mg Garlic
Saturated Fat 0.089g 0.072g Winter squash
Monounsaturated Fat 0.011g 0.026g Winter squash
Polyunsaturated fat 0.249g 0.147g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Winter squash
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
43%
Garlic
38%
Winter squash
Minerals Daily Need Coverage Score
67%
Garlic
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.017g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 17)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2.3g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.