Pasta vs. Garlic
Nutrition comparison of Pasta and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and garlic:
- Both garlic and pasta are high in calories, carbohydrates, dietary fiber and potassium.
- Garlic is an excellent source of Vitamin C and calcium.
- Pasta has more thiamin, riboflavin, niacin and folate, however, garlic contains more Vitamin B6.
- Pasta is an excellent source of iron and protein.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and pasta are high in calories. Pasta has 149% more calories than garlic - garlic has 149 calories per 100 grams and pasta has 371 calories.
For macronutrient ratios, pasta is similar to garlic for protein, carbs and fat. Pasta has a macronutrient ratio of 14:82:4 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Garlic | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 82% | 82% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and pasta are high in carbohydrates. Pasta has 126% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and pasta has 74.7g of carbohydrates.
dietary fiber
Both garlic and pasta are high in dietary fiber. Pasta has 52% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and pasta has 3.2g of dietary fiber.
sugar
Garlic and pasta contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and pasta has 2.7g of sugar.
Protein
protein
Pasta is an excellent source of protein and it has 105% more protein than garlic - garlic has 6.4g of protein per 100 grams and pasta has 13g of protein.
Fat
saturated fat
Both garlic and pasta are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and pasta has 0.28g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than pasta - garlic has 31.2mg of Vitamin C per 100 grams and pasta does not contain significant amounts.
Vitamin A
Garlic and pasta contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and pasta does not contain significant amounts.
Vitamin E
Garlic and pasta contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and pasta has 0.11mg of Vitamin E.
Vitamin K
Garlic and pasta contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and pasta has 0.1ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin, niacin and folate, however, garlic contains more Vitamin B6. Both pasta and garlic contain significant amounts of pantothenic acid.
| Pasta | Garlic | |
|---|---|---|
| Thiamin | 0.891 MG | 0.2 MG |
| Riboflavin | 0.4 MG | 0.11 MG |
| Niacin | 7.177 MG | 0.7 MG |
| Pantothenic acid | 0.431 MG | 0.596 MG |
| Vitamin B6 | 0.142 MG | 1.235 MG |
| Folate | 237 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 762% more calcium than pasta - garlic has 181mg of calcium per 100 grams and pasta has 21mg of calcium.
iron
Pasta is an excellent source of iron and it has 94% more iron than garlic - garlic has 1.7mg of iron per 100 grams and pasta has 3.3mg of iron.
potassium
Both garlic and pasta are high in potassium. Garlic has 80% more potassium than pasta - garlic has 401mg of potassium per 100 grams and pasta has 223mg 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, both pasta and garlic contain small amounts of lutein + zeaxanthin.
| Pasta | Garlic | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 16 UG |
| beta-carotene | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both pasta and garlic contain significant amounts of alpha linoleic acid (ALA).
| Pasta | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.02 G |
| Total | 0.024 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, pasta has more linoleic acid than garlic per 100 grams.
| Pasta | Garlic | |
|---|---|---|
| linoleic acid | 0.54 G | 0.229 G |
| Total | 0.54 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.
Pasta 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 pasta contain more calories in 100 grams?Both garlic and pasta are high in calories. Pasta has 150% more calories than garlic - garlic has 149 calories in 100g and pasta has 371 calories.
Does garlic or pasta have more carbohydrates?
By weight, both garlic and pasta are high in carbohydrates. pasta has 130% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and pasta has 74.7g of carbohydrates.
Does garlic or pasta contain more calcium?
Garlic is a rich source of calcium and it has 760% more calcium than pasta - garlic has 181mg of calcium in 100 grams and pasta has 21mg of calcium.
Does garlic or pasta contain more iron?
Pasta is an abundant source of iron and it has 90% more iron than garlic - garlic has 1.7mg of iron in 100 grams and pasta has 3.3mg of iron.
Does garlic or pasta contain more potassium?
Both garlic and pasta are high in potassium. Garlic has 80% more potassium than pasta - garlic has 401mg of potassium in 100 grams and pasta has 223mg of potassium.