Apple vs. Garlic
Nutrition comparison of Apple and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and garlic:
- Both garlic and apple are high in dietary fiber.
- Garlic has 9.3 times less sugar than apple.
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Garlic has signficantly more iron than apple.
- Garlic has signficantly more protein than apple.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and apple has 65% less calories than garlic - garlic has 149 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to garlic for fat. Apple has a macronutrient ratio of 2:96:3 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Garlic | |
|---|---|---|
| Protein | 2% | 16% |
| Carbohydrates | 96% | 82% |
| Fat | 3% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and apple has 58% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both garlic and apple are high in dietary fiber. Garlic is very similar to garlic for dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Garlic has 9.3 times less sugar than apple - garlic has 1g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Garlic has signficantly more protein than apple - garlic has 6.4g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both garlic and apple are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 578% more Vitamin C than apple - garlic has 31.2mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Apple and garlic contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and apple contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Garlic and apple contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both apple and garlic contain significant amounts of folate.
| Apple | Garlic | |
|---|---|---|
| Thiamin | 0.017 MG | 0.2 MG |
| Riboflavin | 0.026 MG | 0.11 MG |
| Niacin | 0.091 MG | 0.7 MG |
| Pantothenic acid | 0.061 MG | 0.596 MG |
| Vitamin B6 | 0.041 MG | 1.235 MG |
| Folate | 3 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 29 times more calcium than apple - garlic has 181mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Garlic has signficantly more iron than apple - garlic has 1.7mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Garlic is an excellent source of potassium and it has 275% more potassium than apple - garlic has 401mg of potassium per 100 grams and apple has 107mg 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, apple has more quercetin than garlic per 100 grams, however, garlic contains more myricetin than apple per 100 grams. Both apple and garlic contain significant amounts of kaempferol.
| Apple | Garlic | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 0.26 mg |
| Quercetin | 4.01 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 apple and garlic contain significant amounts of lutein + zeaxanthin.
| Apple | Garlic | |
|---|---|---|
| beta-carotene | 27 UG | 5 UG |
| lutein + zeaxanthin | 29 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.02 G |
| Total | 0.009 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than apple per 100 grams.
| Apple | Garlic | |
|---|---|---|
| linoleic acid | 0.043 G | 0.229 G |
| Total | 0.043 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.
Apple 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 apple contain more calories in 100 grams?Garlic is high in calories and apple has 70% less calories than garlic - garlic has 149 calories in 100g and apple has 52 calories.
Does garlic or apple have more carbohydrates?
By weight, garlic is high in carbohydrates and apple has 60% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and apple has 13.8g of carbohydrates.
Does garlic or apple contain more calcium?
Garlic is a rich source of calcium and it has 29 times more calcium than apple - garlic has 181mg of calcium in 100 grams and apple has 6mg of calcium.
Does garlic or apple contain more potassium?
Garlic is a rich source of potassium and it has 280% more potassium than apple - garlic has 401mg of potassium in 100 grams and apple has 107mg of potassium.