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  6. Garlic vs. Pumpkin

Garlic vs. Pumpkin — In-Depth Nutrition Comparison

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How are garlic and pumpkins different?

  • Garlic is richer in vitamin B6, manganese, vitamin C, selenium, copper, phosphorus, calcium, iron, and vitamin B1, while pumpkins are higher in vitamin A.
  • Garlic covers your daily need for vitamin B6 92% more than pumpkins.
  • Garlic contains 71 times more selenium than pumpkins. Garlic contains 14.2µg of selenium, while pumpkins contain 0.2µg.
  • Pumpkins have a higher glycemic index (52) than garlic (30).

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

Infographic

Garlic vs Pumpkin infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
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%
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%
Contains less SodiumSodium -94.1%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
Contains more ProteinProtein +783.3%
Contains more FatsFats +614.3%
Contains more CarbsCarbs +574.7%
Contains more WaterWater +59.9%

Fat Type Comparison

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

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