Pumpkin Seeds vs. Garlic
Nutrition comparison of Pumpkin Seeds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pumpkin seeds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pumpkin seeds and garlic:
- Both garlic and pumpkin seeds are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has more thiamin, niacin, pantothenic acid and Vitamin B6.
- Garlic has signficantly less saturated fat than pumpkin seed.
- Garlic is an excellent source of Vitamin C.
- Pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and pumpkin seeds are high in calories. Pumpkin seed has 199% more calories than garlic - garlic has 149 calories per 100 grams and pumpkin seed has 446 calories.
For macronutrient ratios, pumpkin seeds is much lighter in carbs, much heavier in fat and similar to garlic for protein. Pumpkin seeds has a macronutrient ratio of 16:46:38 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pumpkin Seeds | Garlic | |
|---|---|---|
| Protein | 16% | 16% |
| Carbohydrates | 46% | 82% |
| Fat | 38% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and pumpkin seeds are high in carbohydrates. Pumpkin seed has 63% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and pumpkin seed has 53.8g of carbohydrates.
dietary fiber
Both garlic and pumpkin seeds are high in dietary fiber. Pumpkin seed has 776% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and pumpkin seed has 18.4g of dietary fiber.
sugar
Garlic and pumpkin seeds contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Pumpkin seed is an excellent source of protein and it has 192% more protein than garlic - garlic has 6.4g of protein per 100 grams and pumpkin seed has 18.6g of protein.
Fat
saturated fat
Garlic has signficantly less saturated fat than pumpkin seed - garlic has 0.09g of saturated fat per 100 grams and pumpkin seed has 3.7g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 103 times more Vitamin C than pumpkin seed - garlic has 31.2mg of Vitamin C per 100 grams and pumpkin seed has 0.3mg of Vitamin C.
Vitamin A
Pumpkin seeds and garlic contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and pumpkin seeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
Vitamin K
Garlic and pumpkin seeds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Garlic has more thiamin, niacin, pantothenic acid and Vitamin B6. Both pumpkin seeds and garlic contain significant amounts of riboflavin and folate.
| Pumpkin Seeds | Garlic | |
|---|---|---|
| Thiamin | 0.034 MG | 0.2 MG |
| Riboflavin | 0.052 MG | 0.11 MG |
| Niacin | 0.286 MG | 0.7 MG |
| Pantothenic acid | 0.056 MG | 0.596 MG |
| Vitamin B6 | 0.037 MG | 1.235 MG |
| Folate | 9 UG | 3 UG |
Minerals
calcium
Both garlic and pumpkin seeds are high in calcium. Garlic has 229% more calcium than pumpkin seed - garlic has 181mg of calcium per 100 grams and pumpkin seed has 55mg of calcium.
iron
Pumpkin seed is an excellent source of iron and it has 95% more iron than garlic - garlic has 1.7mg of iron per 100 grams and pumpkin seed has 3.3mg of iron.
potassium
Both garlic and pumpkin seeds are high in potassium. Pumpkin seed has 129% more potassium than garlic - garlic has 401mg of potassium per 100 grams and pumpkin seed has 919mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pumpkin seed has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Pumpkin Seeds | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.077 G | 0.02 G |
| Total | 0.077 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than garlic per 100 grams.
| Pumpkin Seeds | Garlic | |
|---|---|---|
| linoleic acid | 8.759 G | 0.229 G |
| Total | 8.759 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: Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) and Garlic (Garlic, raw) .
Pumpkin Seeds g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pumpkin seeds contain more calories in 100 grams?Both garlic and pumpkin seeds are high in calories. Pumpkin seed has 200% more calories than garlic - garlic has 149 calories in 100g and pumpkin seed has 446 calories.
Does garlic or pumpkin seeds have more carbohydrates?
By weight, both garlic and pumpkin seeds are high in carbohydrates. pumpkin seed has 60% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and pumpkin seed has 53.8g of carbohydrates.
Does garlic or pumpkin seeds contain more calcium?
Both garlic and pumpkin seeds are high in calcium. Garlic has 230% more calcium than pumpkin seed - garlic has 181mg of calcium in 100 grams and pumpkin seed has 55mg of calcium.
Does garlic or pumpkin seeds contain more iron?
Pumpkin seed is an abundant source of iron and it has 100% more iron than garlic - garlic has 1.7mg of iron in 100 grams and pumpkin seed has 3.3mg of iron.
Does garlic or pumpkin seeds contain more potassium?
Both garlic and pumpkin seeds are high in potassium. Pumpkin seed has 130% more potassium than garlic - garlic has 401mg of potassium in 100 grams and pumpkin seed has 919mg of potassium.