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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.
  • Garlic has a higher glycemic index than zucchini.

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

Infographic

Garlic vs Zucchini 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
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more MagnesiumMagnesium +38.9%
Contains more CalciumCalcium +1031.3%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +359.5%
Contains more CopperCopper +464.2%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +302.6%
Contains more ManganeseManganese +844.6%
Contains more SeleniumSelenium +7000%
Contains less SodiumSodium -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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin CVitamin C +74.3%
Contains more Vitamin B1Vitamin B1 +344.4%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more Vitamin B5Vitamin B5 +192.2%
Contains more Vitamin B6Vitamin B6 +657.7%
Contains more CholineCholine +144.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin KVitamin K +152.9%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Zucchini DV% diff.
Vitamin B6 1.235mg 0.163mg 82%
Manganese 1.672mg 0.177mg 65%
Copper 0.299mg 0.053mg 27%
Selenium 14.2µg 0.2µg 25%
Calcium 181mg 16mg 17%
Iron 1.7mg 0.37mg 17%
Phosphorus 153mg 38mg 16%
Vitamin C 31.2mg 17.9mg 15%
Vitamin B1 0.2mg 0.045mg 13%
Protein 6.36g 1.21g 10%
Carbs 33.06g 3.11g 10%
Vitamin B5 0.596mg 0.204mg 8%
Zinc 1.16mg 0.32mg 8%
Calories 149kcal 17kcal 7%
Folate 3µg 24µg 5%
Fiber 2.1g 1g 4%
Potassium 401mg 261mg 4%
Vitamin K 1.7µg 4.3µg 2%
Choline 23.2mg 9.5mg 2%
Magnesium 25mg 18mg 2%
Fructose 1.38g 2%
Vitamin B3 0.7mg 0.451mg 2%
Polyunsaturated fat 0.249g 0.091g 1%
Vitamin B2 0.11mg 0.094mg 1%
Vitamin A 0µg 10µg 1%
Fats 0.5g 0.32g 0%
Net carbs 30.96g 2.11g N/A
Sugar 1g 2.5g N/A
Sodium 17mg 8mg 0%
Vitamin E 0.08mg 0.12mg 0%
Saturated fat 0.089g 0.084g 0%
Monounsaturated fat 0.011g 0.011g 0%
Tryptophan 0.066mg 0.01mg 0%
Threonine 0.157mg 0.029mg 0%
Isoleucine 0.217mg 0.044mg 0%
Leucine 0.308mg 0.071mg 0%
Lysine 0.273mg 0.067mg 0%
Methionine 0.076mg 0.018mg 0%
Phenylalanine 0.183mg 0.043mg 0%
Valine 0.291mg 0.054mg 0%
Histidine 0.113mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +425.6%
Contains more FatsFats +56.3%
Contains more CarbsCarbs +963%
Contains more OtherOther +163.2%
Contains more WaterWater +61.8%

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Poly. FatPolyunsaturated fat +173.6%
~equal in Saturated fat ~0.084g
~equal in Monounsaturated fat ~0.011g

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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. 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.