Egg vs. Garlic
Nutrition comparison of Egg and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and garlic:
- Both garlic and egg are high in calcium and calories.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Garlic has 34.1 times less saturated fat than egg.
- Garlic has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and egg are high in calories. Garlic has a little more calories (4%) than egg by weight - garlic has 149 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Egg has a macronutrient ratio of 36:2:62 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Garlic | |
|---|---|---|
| Protein | 36% | 16% |
| Carbohydrates | 2% | 82% |
| Fat | 62% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and egg has 98% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than egg - garlic has 2.1g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Garlic and egg contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 97% more protein than garlic - garlic has 6.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Garlic has 34.1 times less saturated fat than egg - garlic has 0.09g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and garlic are low in trans fat - egg has 0.04g of trans fat per 100 grams and garlic does not contain significant amounts.
cholesterol
Egg is high in cholesterol and garlic has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than egg - garlic has 31.2mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than garlic - egg has 160ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than garlic - egg has 82iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and egg contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Garlic and egg contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin, pantothenic acid, folate and Vitamin B12.
| Egg | Garlic | |
|---|---|---|
| Thiamin | 0.04 MG | 0.2 MG |
| Riboflavin | 0.457 MG | 0.11 MG |
| Niacin | 0.075 MG | 0.7 MG |
| Pantothenic acid | 1.533 MG | 0.596 MG |
| Vitamin B6 | 0.17 MG | 1.235 MG |
| Folate | 47 UG | 3 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both garlic and egg are high in calcium. Garlic has 223% more calcium than egg - garlic has 181mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Garlic and egg contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Garlic is an excellent source of potassium and it has 191% more potassium than egg - garlic has 401mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more alpha linoleic acid (ALA) and DHA than garlic per 100 grams.
| Egg | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.02 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than garlic per 100 grams.
| Egg | Garlic | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.229 G |
| Total | 1.577 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or egg contain more calories in 100 grams?Both garlic and egg are high in calories. Garlic has a little more calories ( 0%) than egg by weight - garlic has 149 calories in 100g and egg has 143 calories.
Is garlic or egg better for protein?
Egg is a fantastic source of protein and it has 100% more protein than garlic - garlic has 6.4g of protein per 100 grams and egg has 12.6g of protein.
Does garlic or egg have more carbohydrates?
By weight, garlic is high in carbohydrates and egg has 100% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and egg has 0.72g of carbohydrates.
Does garlic or egg contain more calcium?
Both garlic and egg are high in calcium. Garlic has 220% more calcium than egg - garlic has 181mg of calcium in 100 grams and egg has 56mg of calcium.
Does garlic or egg contain more potassium?
Garlic is a rich source of potassium and it has 190% more potassium than egg - garlic has 401mg of potassium in 100 grams and egg has 138mg of potassium.