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Peppers vs Garlic - In-Depth Nutrition Comparison

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A recap on differences between Peppers and Garlic

  • Peppers have more Vitamin C, and Vitamin K, however Garlic is higher in Vitamin B6, Manganese, Selenium, Calcium, Phosphorus, Copper, Vitamin B5, and Vitamin B1.
  • Peppers covers your daily Vitamin C needs 235% more than Garlic.
  • Garlic contains 8 times less Vitamin K than Peppers. Peppers contain 14.3µg of Vitamin K, while Garlic contains 1.7µg.

Food varieties used in this article are Peppers, hot chili, green, raw and Garlic, raw.

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Peppers vs Garlic 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Garlic
Contains less Sodium -58.8%
Contains more Iron +41.7%
Contains more Calcium +905.6%
Contains more Potassium +17.9%
Contains more Copper +71.8%
Contains more Zinc +286.7%
Contains more Phosphorus +232.6%
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 6% 30% 18% 58% 9% 20% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains less Sodium -58.8%
Contains more Iron +41.7%
Contains more Calcium +905.6%
Contains more Potassium +17.9%
Contains more Copper +71.8%
Contains more Zinc +286.7%
Contains more Phosphorus +232.6%
Equal in Magnesium - 25

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
:
4
Garlic
Contains more Vitamin C +677.2%
Contains more Vitamin A +13000%
Contains more Vitamin E +762.5%
Contains more Vitamin B3 +35.7%
Contains more Vitamin K +741.2%
Contains more Folate +666.7%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +877%
Contains more Vitamin B6 +344.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 809% 71% 14% 0% 23% 21% 18% 4% 65% 0% 36% 18%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Contains more Vitamin C +677.2%
Contains more Vitamin A +13000%
Contains more Vitamin E +762.5%
Contains more Vitamin B3 +35.7%
Contains more Vitamin K +741.2%
Contains more Folate +666.7%
Contains more Vitamin B1 +122.2%
Contains more Vitamin B2 +22.2%
Contains more Vitamin B5 +877%
Contains more Vitamin B6 +344.2%

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
90
Peppers
43
Garlic
Mineral Summary Score
23
Peppers
46
Garlic

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
12%
Peppers
38%
Garlic
Carbohydrates
9%
Peppers
33%
Garlic
Fats
1%
Peppers
2%
Garlic

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.
Peppers Garlic
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food contains less Sodium?
Peppers
Peppers contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Peppers
Peppers is lower in Saturated Fat (difference - 0.068g)
Which food is lower in glycemic index?
Peppers
Peppers is lower in glycemic index (difference - 20)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 4.1g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.4)
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.

All nutrients comparison - raw data values

Nutrient Peppers Garlic Opinion
Calories 40 149 Garlic
Protein 2 6.36 Garlic
Fats 0.2 0.5 Garlic
Vitamin C 242.5 31.2 Peppers
Net carbs 7.960000038146973 30.959999084472656 Garlic
Carbs 9.46 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.2 1.7 Garlic
Calcium 18 181 Garlic
Potassium 340 401 Garlic
Magnesium 25 25
Sugar 5.1 1 Garlic
Fiber 1.5 2.1 Garlic
Copper 0.174 0.299 Garlic
Zinc 0.3 1.16 Garlic
Starch
Phosphorus 46 153 Garlic
Sodium 7 17 Peppers
Vitamin A 1179 9 Peppers
Vitamin E 0.69 0.08 Peppers
Vitamin D 0 0
Vitamin B1 0.09 0.2 Garlic
Vitamin B2 0.09 0.11 Garlic
Vitamin B3 0.95 0.7 Peppers
Vitamin B5 0.061 0.596 Garlic
Vitamin B6 0.278 1.235 Garlic
Vitamin B12 0 0
Vitamin K 14.3 1.7 Peppers
Folate 23 3 Peppers
Trans Fat 0 0
Saturated Fat 0.021 0.089 Peppers
Monounsaturated Fat 0.011 0.011
Polyunsaturated fat 0.109 0.249 Garlic
Tryptophan 0.026 0.066 Garlic
Threonine 0.074 0.157 Garlic
Isoleucine 0.065 0.217 Garlic
Leucine 0.105 0.308 Garlic
Lysine 0.089 0.273 Garlic
Methionine 0.024 0.076 Garlic
Phenylalanine 0.062 0.183 Garlic
Valine 0.084 0.291 Garlic
Histidine 0.041 0.113 Garlic
Fructose

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. Peppers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170497/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.