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  6. Pumpkin vs. Garlic

Pumpkin vs. Garlic — In-Depth Nutrition Comparison

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How are pumpkins and garlic different?

  • Pumpkins are richer in vitamin A, while garlic is higher in vitamin B6, manganese, vitamin C, selenium, copper, phosphorus, calcium, iron, and vitamin B1.
  • Pumpkins cover your daily need for vitamin A, 115% more than garlic.
  • Pumpkins have a higher glycemic index (52) than garlic (30).

Pumpkin, cooked, boiled, drained, without salt and Garlic, raw types were used in this article.

Infographic

Pumpkin 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 6.4% 4.5% 20% 21% 30% 6.3% 13% 0.13% 12% 1.1%
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%
Contains less SodiumSodium -94.1%
Contains more MagnesiumMagnesium +177.8%
Contains more CalciumCalcium +1106.7%
Contains more PotassiumPotassium +74.3%
Contains more IronIron +198.2%
Contains more CopperCopper +228.6%
Contains more ZincZinc +404.3%
Contains more PhosphorusPhosphorus +410%
Contains more ManganeseManganese +1778.7%
Contains more SeleniumSelenium +7000%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 16% 0% 96% 16% 7.8% 18% 7.7% 12% 10% 0% 2% 6.8%
Garlic
Garlic
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more FolateFolate +200%
Contains more Vitamin CVitamin C +563.8%
Contains more Vitamin B1Vitamin B1 +545.2%
Contains more Vitamin B2Vitamin B2 +41%
Contains more Vitamin B3Vitamin B3 +69.5%
Contains more Vitamin B5Vitamin B5 +196.5%
Contains more Vitamin B6Vitamin B6 +2706.8%
Contains more Vitamin KVitamin K +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pumpkin Garlic DV% diff.
Vitamin B6 0.044mg 1.235mg 92%
Manganese 0.089mg 1.672mg 69%
Vitamin A 288µg 0µg 32%
Vitamin C 4.7mg 31.2mg 29%
Selenium 0.2µg 14.2µg 25%
Copper 0.091mg 0.299mg 23%
Phosphorus 30mg 153mg 18%
Calcium 15mg 181mg 17%
Iron 0.57mg 1.7mg 14%
Vitamin B1 0.031mg 0.2mg 14%
Protein 0.72g 6.36g 11%
Carbs 4.9g 33.06g 9%
Zinc 0.23mg 1.16mg 8%
Vitamin B5 0.201mg 0.596mg 8%
Calories 20kcal 149kcal 6%
Potassium 230mg 401mg 5%
Vitamin E 0.8mg 0.08mg 5%
Magnesium 9mg 25mg 4%
Fiber 1.1g 2.1g 4%
Choline 6.2mg 23.2mg 3%
Vitamin B2 0.078mg 0.11mg 2%
Vitamin B3 0.413mg 0.7mg 2%
Folate 9µg 3µg 2%
Polyunsaturated fat 0.004g 0.249g 2%
Fats 0.07g 0.5g 1%
Sodium 1mg 17mg 1%
Vitamin K 0.8µg 1.7µg 1%
Protein per 100 calories 3.6g 4.3g N/A
Calories per 10 g protein 278kcal 234kcal N/A
Weight per 100 calories 500g 67g N/A
Net carbs 3.8g 30.96g N/A
Sugar 2.08g 1g N/A
Saturated fat 0.037g 0.089g 0%
Monounsaturated fat 0.009g 0.011g 0%
Tryptophan 0.009mg 0.066mg 0%
Threonine 0.021mg 0.157mg 0%
Isoleucine 0.023mg 0.217mg 0%
Leucine 0.034mg 0.308mg 0%
Lysine 0.039mg 0.273mg 0%
Methionine 0.008mg 0.076mg 0%
Phenylalanine 0.023mg 0.183mg 0%
Valine 0.025mg 0.291mg 0%
Histidine 0.011mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
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
Contains more WaterWater +59.9%
Contains more ProteinProtein +783.3%
Contains more FatsFats +614.3%
Contains more CarbsCarbs +574.7%
Contains more OtherOther +141.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 18% 8%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.009 g
Polyunsaturated fat: Poly. Fat 0.004 g
Garlic
Garlic
2
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 less Sat. FatSaturated fat -58.4%
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +6125%

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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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.