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  6. Garlic vs. Pumpkin

Garlic vs. Pumpkin — In-Depth Nutrition Comparison

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What are the differences between garlic and pumpkin?

  • Garlic is higher in vitamin B6, manganese, selenium, vitamin C, copper, calcium, phosphorus, vitamin B1, and iron, yet pumpkin is higher in vitamin A.
  • Pumpkin's daily need coverage for vitamin A is 170% more.
  • Garlic has 47 times more selenium than pumpkin. While garlic has 14.2µg of selenium, pumpkin has only 0.3µg.
  • The glycemic index of garlic is lower.

We used Garlic, raw and Pumpkin, raw types in this article.

Infographic

Garlic vs Pumpkin infographic
Infographic link

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
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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
Contains more MagnesiumMagnesium +108.3%
Contains more CalciumCalcium +761.9%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +112.5%
Contains more CopperCopper +135.4%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +247.7%
Contains more ManganeseManganese +1237.6%
Contains more SeleniumSelenium +4633.3%
Contains less SodiumSodium -94.1%

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
Garlic
6
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 30% 0% 142% 21% 13% 25% 11% 18% 14% 0% 2.8% 12%
Contains more Vitamin CVitamin C +246.7%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +1924.6%
Contains more Vitamin KVitamin K +54.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1225%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Pumpkin DV% diff.
Vitamin B6 1.235mg 0.061mg 90%
Manganese 1.672mg 0.125mg 67%
Vitamin A 0µg 426µg 47%
Vitamin C 31.2mg 9mg 25%
Selenium 14.2µg 0.3µg 25%
Copper 0.299mg 0.127mg 19%
Calcium 181mg 21mg 16%
Phosphorus 153mg 44mg 16%
Vitamin B1 0.2mg 0.05mg 13%
Protein 6.36g 1g 11%
Iron 1.7mg 0.8mg 11%
Carbs 33.06g 6.5g 9%
Zinc 1.16mg 0.32mg 8%
Vitamin E 0.08mg 1.06mg 7%
Calories 149kcal 26kcal 6%
Fiber 2.1g 0.5g 6%
Vitamin B5 0.596mg 0.298mg 6%
Magnesium 25mg 12mg 3%
Folate 3µg 16µg 3%
Choline 23.2mg 8.2mg 3%
Potassium 401mg 340mg 2%
Polyunsaturated fat 0.249g 0.005g 2%
Fats 0.5g 0.1g 1%
Sodium 17mg 1mg 1%
Vitamin B3 0.7mg 0.6mg 1%
Vitamin K 1.7µg 1.1µg 1%
Protein per 100 calories 4.3g 3.8g N/A
Calories per 10 g protein 234kcal 260kcal N/A
Weight per 100 calories 67g 385g N/A
Net carbs 30.96g 6g N/A
Sugar 1g 2.76g N/A
Vitamin B2 0.11mg 0.11mg 0%
Saturated fat 0.089g 0.052g 0%
Monounsaturated fat 0.011g 0.013g 0%
Tryptophan 0.066mg 0.012mg 0%
Threonine 0.157mg 0.029mg 0%
Isoleucine 0.217mg 0.031mg 0%
Leucine 0.308mg 0.046mg 0%
Lysine 0.273mg 0.054mg 0%
Methionine 0.076mg 0.011mg 0%
Phenylalanine 0.183mg 0.032mg 0%
Valine 0.291mg 0.035mg 0%
Histidine 0.113mg 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
Contains more ProteinProtein +536%
Contains more FatsFats +400%
Contains more CarbsCarbs +408.6%
Contains more OtherOther +87.5%
Contains more WaterWater +56.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
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
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
Contains more Poly. FatPolyunsaturated fat +4880%
Contains less Sat. FatSaturated fat -41.6%
Contains more Mono. FatMonounsaturated fat +18.2%

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/168448/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.