Orange vs. Garlic

Nutrition comparison of Orange and Garlic


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of orange versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in orange and garlic:

  • Both garlic and orange are high in Vitamin C, calcium and dietary fiber.
  • Garlic has 8.1 times less sugar than orange.
  • Garlic has more riboflavin, pantothenic acid and Vitamin B6, however, orange contains more folate.
  • Garlic has signficantly more iron than orange.
  • Garlic has signficantly more protein than orange.
  • Garlic is an excellent source of potassium.
Detailed nutritional comparison of orange 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: Orange (Oranges, raw, Florida) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Orange src
Image of Garlic src

Calories and Carbs

calories

Garlic is high in calories and orange has 69% less calories than garlic - garlic has 149 calories per 100 grams and orange has 46 calories.

For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to garlic for fat. Orange has a macronutrient ratio of 6:91:4 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Orange Garlic
Protein 6% 16%
Carbohydrates 91% 82%
Fat 4% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and orange has 65% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and orange has 11.5g of carbohydrates.

dietary fiber

Both garlic and orange 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 orange has 2.4g of dietary fiber.

sugar

Garlic has 8.1 times less sugar than orange - garlic has 1g of sugar per 100 grams and orange has 9.1g of sugar.

Protein

protein

Garlic has signficantly more protein than orange - garlic has 6.4g of protein per 100 grams and orange has 0.7g of protein.

Fat

saturated fat

Both garlic and orange are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and orange has 0.03g of saturated fat.

Vitamins

Vitamin C

Both garlic and orange are high in Vitamin C. Orange has 44% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.

Vitamin A

Orange has more Vitamin A than garlic - orange has 11ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and orange contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.

Vitamin K

Garlic and orange contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.

The B Vitamins

Garlic has more riboflavin, pantothenic acid and Vitamin B6, however, orange contains more folate. Both orange and garlic contain significant amounts of thiamin and niacin.

Orange Garlic
Thiamin 0.1 MG 0.2 MG
Riboflavin 0.04 MG 0.11 MG
Niacin 0.4 MG 0.7 MG
Pantothenic acid 0.25 MG 0.596 MG
Vitamin B6 0.051 MG 1.235 MG
Folate 17 UG 3 UG

Minerals

calcium

Both garlic and orange are high in calcium. Garlic has 321% more calcium than orange - garlic has 181mg of calcium per 100 grams and orange has 43mg of calcium.

iron

Garlic has signficantly more iron than orange - garlic has 1.7mg of iron per 100 grams and orange has 0.09mg of iron.

potassium

Garlic is an excellent source of potassium and it has 137% more potassium than orange - garlic has 401mg of potassium per 100 grams and orange has 169mg of potassium.

Antioxidants and Phytonutrients

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,

Orange Garlic
beta-carotene 71 UG 5 UG
alpha-carotene 11 UG ~
lutein + zeaxanthin 129 UG 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both orange and garlic contain significant amounts of alpha linoleic acid (ALA).

Orange Garlic
alpha linoleic acid 0.011 G 0.02 G
Total 0.011 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, garlic has more linoleic acid than orange per 100 grams.

Orange Garlic
linoleic acid 0.031 G 0.229 G
Total 0.031 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.

Note: The specific food items compared are: Orange (Oranges, raw, Florida) and Garlic (Garlic, raw) .

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FAQ

Does garlic or orange contain more calories in 100 grams?
Garlic is high in calories and orange has 70% less calories than garlic - garlic has 149 calories in 100g and orange has 46 calories.

Does garlic or orange have more carbohydrates?
By weight, garlic is high in carbohydrates and orange has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and orange has 11.5g of carbohydrates.

Does garlic or orange contain more calcium?
Both garlic and orange are high in calcium. Garlic has 320% more calcium than orange - garlic has 181mg of calcium in 100 grams and orange has 43mg of calcium.

Does garlic or orange contain more potassium?
Garlic is a rich source of potassium and it has 140% more potassium than orange - garlic has 401mg of potassium in 100 grams and orange has 169mg of potassium.

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