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Pumpkin seeds vs. Garlic — In-Depth Nutrition Comparison

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How are pumpkin seeds and garlic different?

  • Pumpkin seeds are richer in zinc, fiber, magnesium, copper, iron, and potassium, while garlic is higher in vitamin B6, manganese, and vitamin C.
  • Garlic covers your daily need for vitamin B6, 92% more than pumpkin seeds.
  • Pumpkin seeds contain 41 times more saturated fat than garlic. Pumpkin seeds contain 3.67g of saturated fat, while garlic contains 0.089g.

Seeds, pumpkin and squash seeds, whole, roasted, without salt and Garlic, raw types were used in this article.

Infographic

Pumpkin seeds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Garlic
4
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%
Contains more MagnesiumMagnesium +948%
Contains more PotassiumPotassium +129.2%
Contains more IronIron +94.7%
Contains more CopperCopper +130.8%
Contains more ZincZinc +787.9%
Contains more CalciumCalcium +229.1%
Contains more PhosphorusPhosphorus +66.3%
Contains more ManganeseManganese +237.1%
~equal in Sodium ~17mg

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.
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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Garlic
9
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%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +10300%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +111.5%
Contains more Vitamin B3Vitamin B3 +144.8%
Contains more Vitamin B5Vitamin B5 +964.3%
Contains more Vitamin B6Vitamin B6 +3237.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +191.7%
Contains more FatsFats +3780%
Contains more CarbsCarbs +62.6%
Contains more OtherOther +153.3%
Contains more WaterWater +1201.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
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
Contains more Mono. FatMonounsaturated fat +54736.4%
Contains more Poly. FatPolyunsaturated fat +3451.8%
Contains less Sat. FatSaturated fat -97.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin seeds Garlic DV% diff.
Vitamin B6 0.037mg 1.235mg 92%
Zinc 10.3mg 1.16mg 83%
Fiber 18.4g 2.1g 65%
Polyunsaturated fat 8.844g 0.249g 57%
Magnesium 262mg 25mg 56%
Manganese 0.496mg 1.672mg 51%
Copper 0.69mg 0.299mg 43%
Vitamin C 0.3mg 31.2mg 34%
Fats 19.4g 0.5g 29%
Selenium 14.2µg 26%
Protein 18.55g 6.36g 24%
Iron 3.31mg 1.7mg 20%
Saturated fat 3.67g 0.089g 16%
Calories 446kcal 149kcal 15%
Monounsaturated fat 6.032g 0.011g 15%
Potassium 919mg 401mg 15%
Vitamin B1 0.034mg 0.2mg 14%
Calcium 55mg 181mg 13%
Vitamin B5 0.056mg 0.596mg 11%
Phosphorus 92mg 153mg 9%
Carbs 53.75g 33.06g 7%
Vitamin B2 0.052mg 0.11mg 4%
Choline 23.2mg 4%
Vitamin B3 0.286mg 0.7mg 3%
Folate 9µg 3µg 2%
Vitamin E 0.08mg 1%
Vitamin K 1.7µg 1%
Net carbs 35.35g 30.96g N/A
Sugar 1g N/A
Sodium 18mg 17mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.326mg 0.066mg 0%
Threonine 0.683mg 0.157mg 0%
Isoleucine 0.956mg 0.217mg 0%
Leucine 1.572mg 0.308mg 0%
Lysine 1.386mg 0.273mg 0%
Methionine 0.417mg 0.076mg 0%
Phenylalanine 0.924mg 0.183mg 0%
Valine 1.491mg 0.291mg 0%
Histidine 0.515mg 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin seeds Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
4%
Pumpkin seeds
41%
Garlic
Minerals Daily Need Coverage Score
103%
Pumpkin seeds
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 3.581g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 30)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.6)
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Pumpkin seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.