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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.
  • Daily need coverage for vitamin A for winter squash is 104% higher.
  • Garlic contains 36 times more selenium than winter squash. While garlic contains 14.2µg of selenium, winter squash contains only 0.4µg.
  • Winter squash has a lower glycemic index (13) than garlic (30).

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
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 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +92.3%
Contains more CalciumCalcium +722.7%
Contains more PotassiumPotassium +66.4%
Contains more IronIron +286.4%
Contains more CopperCopper +264.6%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +705.3%
Contains more ManganeseManganese +794.1%
Contains more SeleniumSelenium +3450%
Contains less SodiumSodium -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
7
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 32% 87% 2.4% 0% 4% 15% 9.3% 14% 37% 0% 11% 15% 5.8%
Contains more Vitamin CVitamin C +225%
Contains more Vitamin B1Vitamin B1 +1150%
Contains more Vitamin B2Vitamin B2 +64.2%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +154.7%
Contains more Vitamin B6Vitamin B6 +667.1%
Contains more CholineCholine +118.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +158.8%
Contains more FolateFolate +566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Winter squash DV% diff.
Vitamin B6 1.235mg 0.161mg 83%
Manganese 1.672mg 0.187mg 65%
Vitamin A 0µg 261µg 29%
Selenium 14.2µg 0.4µg 25%
Vitamin C 31.2mg 9.6mg 24%
Copper 0.299mg 0.082mg 24%
Phosphorus 153mg 19mg 19%
Calcium 181mg 22mg 16%
Iron 1.7mg 0.44mg 16%
Vitamin B1 0.2mg 0.016mg 15%
Protein 6.36g 0.89g 11%
Zinc 1.16mg 0.22mg 9%
Carbs 33.06g 8.85g 8%
Vitamin B5 0.596mg 0.234mg 7%
Calories 149kcal 37kcal 6%
Potassium 401mg 241mg 5%
Folate 3µg 20µg 4%
Fiber 2.1g 2.8g 3%
Magnesium 25mg 13mg 3%
Vitamin B2 0.11mg 0.067mg 3%
Choline 23.2mg 10.6mg 2%
Vitamin K 1.7µg 4.4µg 2%
Polyunsaturated fat 0.249g 0.147g 1%
Sodium 17mg 1mg 1%
Vitamin B3 0.7mg 0.495mg 1%
Fats 0.5g 0.35g 0%
Net carbs 30.96g 6.05g N/A
Sugar 1g 3.3g N/A
Vitamin E 0.08mg 0.12mg 0%
Saturated fat 0.089g 0.072g 0%
Monounsaturated fat 0.011g 0.026g 0%
Tryptophan 0.066mg 0.013mg 0%
Threonine 0.157mg 0.027mg 0%
Isoleucine 0.217mg 0.035mg 0%
Leucine 0.308mg 0.05mg 0%
Lysine 0.273mg 0.033mg 0%
Methionine 0.076mg 0.011mg 0%
Phenylalanine 0.183mg 0.035mg 0%
Valine 0.291mg 0.038mg 0%
Histidine 0.113mg 0.017mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
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
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Poly. FatPolyunsaturated fat +69.4%
Contains less Sat. FatSaturated fat -19.1%
Contains more Mono. FatMonounsaturated fat +136.4%

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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.