Garlic vs. Pumpkin Puree

Nutrition comparison of Garlic and Pumpkin Puree


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

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

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

  • Both pumpkin puree and garlic are high in dietary fiber and potassium.
  • Garlic has more thiamin and Vitamin B6, however, pumpkin puree contains more folate.
  • Garlic is an excellent source of Vitamin C and calcium.
  • Pumpkin puree is an excellent source of Vitamin A.
Detailed nutritional comparison of garlic and pumpkin puree 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: Garlic (Garlic, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Garlic src
Image of Pumpkin Puree src

Calories and Carbs

calories

Garlic is high in calories and pumpkin puree has 77% less calories than garlic - pumpkin puree has 34 calories per 100 grams and garlic has 149 calories.

For macronutrient ratios, garlic is heavier in protein, lighter in fat and similar to pumpkin puree for carbs. Garlic has a macronutrient ratio of 16:82:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Garlic Pumpkin Puree
Protein 16% 11%
Carbohydrates 82% 82%
Fat 3% 7%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and pumpkin puree has 76% less carbohydrates than garlic - pumpkin puree has 8.1g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.

dietary fiber

Both pumpkin puree and garlic are high in dietary fiber. Pumpkin puree has 38% more dietary fiber than garlic - pumpkin puree has 2.9g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.

sugar

Pumpkin puree and garlic contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and garlic has 1g of sugar.

Protein

protein

Garlic has 478% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and garlic has 6.4g of protein.

Fat

saturated fat

Both pumpkin puree and garlic are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has 643% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.

Vitamin A

Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than garlic - pumpkin puree has 778ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Pumpkin puree and garlic contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.

Vitamin K

Pumpkin puree and garlic contain similar amounts of Vitamin K - pumpkin puree has 16ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.

The B Vitamins

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

Garlic Pumpkin Puree
Thiamin 0.2 MG 0.024 MG
Riboflavin 0.11 MG 0.054 MG
Niacin 0.7 MG 0.367 MG
Pantothenic acid 0.596 MG 0.4 MG
Vitamin B6 1.235 MG 0.056 MG
Folate 3 UG 12 UG

Minerals

calcium

Garlic is an excellent source of calcium and it has 596% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and garlic has 181mg of calcium.

iron

Pumpkin puree and garlic contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and garlic has 1.7mg of iron.

potassium

Both pumpkin puree and garlic are high in potassium. Garlic has 95% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium per 100 grams and garlic has 401mg 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,

Garlic Pumpkin Puree
beta-carotene 5 UG 6940 UG
lutein + zeaxanthin 16 UG ~
alpha-carotene ~ 4795 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.

Garlic Pumpkin Puree
alpha linoleic acid 0.02 G 0.008 G
Total 0.02 G 0.008 G

omega 6s

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

Garlic Pumpkin Puree
linoleic acid 0.229 G 0.007 G
Total 0.229 G 0.007 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: Garlic (Garlic, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .

Garlic g

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FAQ

Does pumpkin puree or garlic contain more calories in 100 grams?
Garlic is high in calories and pumpkin puree has 80% less calories than garlic - pumpkin puree has 34 calories in 100g and garlic has 149 calories.

Does pumpkin puree or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and pumpkin puree has 80% fewer carbohydrates than garlic - pumpkin puree has 8.1g of carbs for 100g and garlic has 33.1g of carbohydrates.

Does pumpkin puree or garlic contain more calcium?
Garlic is a rich source of calcium and it has 600% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and garlic has 181mg of calcium.

Does pumpkin puree or garlic contain more potassium?
Both pumpkin puree and garlic are high in potassium. Garlic has 100% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and garlic has 401mg of potassium.