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.
Detailed nutritional comparison of almonds and garlic is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Almonds (Nuts, almonds) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Garlic src

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 14:14:72 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 72% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Almonds or Garlic .

Note: The specific food items compared are: Almonds (Nuts, almonds) and Garlic (Garlic, raw) .

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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.

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