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Garlic vs Zucchini - In-Depth Nutrition Comparison

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Important differences between Garlic and Zucchini

  • Zucchini has less Vitamin B6, Manganese, Copper, Selenium, Iron, Calcium, Phosphorus, Vitamin C, Vitamin B1, and Vitamin B5.
  • Garlic's daily need coverage for Vitamin B6 is 82% more.
  • Garlic has 71 times more Selenium than Zucchini. Garlic has 14.2µg of Selenium, while Zucchini has 0.2µg.

The food varieties used in the comparison are Garlic, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Garlic vs Zucchini 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +1031.3%
Contains more Iron +359.5%
Contains more Magnesium +38.9%
Contains more Phosphorus +302.6%
Contains more Potassium +53.6%
Contains more Zinc +262.5%
Contains more Copper +464.2%
Contains less Sodium -52.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 14% 13% 17% 24% 2% 9% 18%
Contains more Calcium +1031.3%
Contains more Iron +359.5%
Contains more Magnesium +38.9%
Contains more Phosphorus +302.6%
Contains more Potassium +53.6%
Contains more Zinc +262.5%
Contains more Copper +464.2%
Contains less Sodium -52.9%

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 +74.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +192.2%
Contains more Vitamin B6 +657.7%
Contains more Vitamin A +2122.2%
Contains more Vitamin E +50%
Contains more Folate +700%
Contains more Vitamin K +152.9%
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 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Contains more Vitamin C +74.3%
Contains more Vitamin B1 +344.4%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +55.2%
Contains more Vitamin B5 +192.2%
Contains more Vitamin B6 +657.7%
Contains more Vitamin A +2122.2%
Contains more Vitamin E +50%
Contains more Folate +700%
Contains more Vitamin K +152.9%

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 Zucchini
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 Zucchini Opinion
Net carbs 30.96g 2.11g Garlic
Protein 6.36g 1.21g Garlic
Fats 0.5g 0.32g Garlic
Carbs 33.06g 3.11g Garlic
Calories 149kcal 17kcal Garlic
Starch g 0g Zucchini
Fructose g 1.38g Zucchini
Sugar 1g 2.5g Garlic
Fiber 2.1g 1g Garlic
Calcium 181mg 16mg Garlic
Iron 1.7mg 0.37mg Garlic
Magnesium 25mg 18mg Garlic
Phosphorus 153mg 38mg Garlic
Potassium 401mg 261mg Garlic
Sodium 17mg 8mg Zucchini
Zinc 1.16mg 0.32mg Garlic
Copper 0.299mg 0.053mg Garlic
Vitamin A 9IU 200IU Zucchini
Vitamin E 0.08mg 0.12mg Zucchini
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 17.9mg Garlic
Vitamin B1 0.2mg 0.045mg Garlic
Vitamin B2 0.11mg 0.094mg Garlic
Vitamin B3 0.7mg 0.451mg Garlic
Vitamin B5 0.596mg 0.204mg Garlic
Vitamin B6 1.235mg 0.163mg Garlic
Folate 3µg 24µg Zucchini
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 4.3µg Zucchini
Tryptophan 0.066mg 0.01mg Garlic
Threonine 0.157mg 0.029mg Garlic
Isoleucine 0.217mg 0.044mg Garlic
Leucine 0.308mg 0.071mg Garlic
Lysine 0.273mg 0.067mg Garlic
Methionine 0.076mg 0.018mg Garlic
Phenylalanine 0.183mg 0.043mg Garlic
Valine 0.291mg 0.054mg Garlic
Histidine 0.113mg 0.026mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.084g Zucchini
Monounsaturated Fat 0.011g 0.011g
Polyunsaturated fat 0.249g 0.091g Garlic

Which food is preferable for your diet?

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

People also compare

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
16
Zucchini
Mineral Summary Score
46
Garlic
12
Zucchini

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
7%
Zucchini
Carbohydrates
33%
Garlic
3%
Zucchini
Fats
2%
Garlic
1%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 0.005g)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 15)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.2)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.5g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.