Almonds vs. Garlic
Nutrition comparison of Almonds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almonds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almonds and garlic:
- Both garlic and almonds are high in calcium, calories, dietary fiber and potassium.
- Almond has more riboflavin, niacin and folate, however, garlic contains more Vitamin B6.
- Almond is an excellent source of Vitamin E, iron and protein.
- Garlic has signficantly less saturated fat than almond.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Almonds (Nuts, almonds) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and almonds are high in calories. Almond has 289% more calories than garlic - garlic has 149 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, almonds is much lighter in carbs, much heavier in fat and similar to garlic for protein. Almonds has a macronutrient ratio of 14:14:73 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almonds | Garlic | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 14% | 82% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and almond has 35% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both garlic and almonds are high in dietary fiber. Almond has 495% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Garlic and almonds contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 233% more protein than garlic - garlic has 6.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Garlic has signficantly less saturated fat than almond - garlic has 0.09g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and garlic are low in trans fat - almond has 0.02g of trans fat 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 almond - garlic has 31.2mg of Vitamin C per 100 grams and almond does not contain significant amounts.
Vitamin A
Almonds and garlic contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 319 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Garlic and almonds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin and folate, however, garlic contains more Vitamin B6. Both almonds and garlic contain significant amounts of thiamin and pantothenic acid.
| Almonds | Garlic | |
|---|---|---|
| Thiamin | 0.205 MG | 0.2 MG |
| Riboflavin | 1.138 MG | 0.11 MG |
| Niacin | 3.618 MG | 0.7 MG |
| Pantothenic acid | 0.471 MG | 0.596 MG |
| Vitamin B6 | 0.137 MG | 1.235 MG |
| Folate | 44 UG | 3 UG |
Minerals
calcium
Both garlic and almonds are high in calcium. Almond has 49% more calcium than garlic - garlic has 181mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 118% more iron than garlic - garlic has 1.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both garlic and almonds are high in potassium. Almond has 83% more potassium than garlic - garlic has 401mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, almond has more isorhamnetin than garlic per 100 grams, however, garlic contains more quercetin and myricetin than almond per 100 grams. Both almonds and garlic contain significant amounts of kaempferol.
| Almonds | Garlic | |
|---|---|---|
| isorhamnetin | 2.64 mg | ~ |
| kaempferol | 0.39 mg | 0.26 mg |
| Quercetin | 0.36 mg | 1.74 mg |
| myricetin | ~ | 1.61 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both almonds and garlic contain small amounts of beta-carotene and lutein + zeaxanthin.
| Almonds | Garlic | |
|---|---|---|
| beta-carotene | 1 UG | 5 UG |
| lutein + zeaxanthin | 1 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than almond per 100 grams.
| Almonds | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.003 G | 0.02 G |
| Total | 0.003 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than garlic per 100 grams.
| Almonds | Garlic | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 12.324 G | 0.229 G |
| Total | 12.326 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.
Almonds 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 almonds contain more calories in 100 grams?Both garlic and almonds are high in calories. Almond has 290% more calories than garlic - garlic has 149 calories in 100g and almond has 579 calories.
Does garlic or almonds have more carbohydrates?
By weight, garlic is high in carbohydrates and almond has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and almond has 21.6g of carbohydrates.
Does garlic or almonds contain more calcium?
Both garlic and almonds are high in calcium. Almond has 50% more calcium than garlic - garlic has 181mg of calcium in 100 grams and almond has 269mg of calcium.
Does garlic or almonds contain more iron?
Almond is an abundant source of iron and it has 120% more iron than garlic - garlic has 1.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does garlic or almonds contain more potassium?
Both garlic and almonds are high in potassium. Almond has 80% more potassium than garlic - garlic has 401mg of potassium in 100 grams and almond has 733mg of potassium.