Garlic vs. Red Bell Pepper

Nutrition comparison of Garlic and Red Bell Pepper


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

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

For a quick recap of significant nutrients and differences in garlic and red bell pepper:

  • Both garlic and red bell pepper are high in Vitamin C, dietary fiber and potassium.
  • Garlic has more thiamin and Vitamin B6, however, red bell pepper contains more folate.
  • Garlic is an excellent source of calcium.
  • Red bell pepper is an excellent source of Vitamin A.
Detailed nutritional comparison of garlic and red bell pepper 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 Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.


Image of Garlic src
Image of Red Bell Pepper src

Calories and Carbs

calories

Garlic is high in calories and red bell pepper has 83% less calories than garlic - garlic has 149 calories per 100 grams and red bell pepper has 26 calories.

For macronutrient ratios, garlic is lighter in fat and similar to red bell pepper for protein and carbs. Garlic has a macronutrient ratio of 16:82:3 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Garlic Red Bell Pepper
Protein 16% 13%
Carbohydrates 82% 79%
Fat 3% 8%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and red bell pepper has 82% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.

dietary fiber

Both garlic and red bell pepper are high in dietary fiber. is very similar to garlic for dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.

sugar

Garlic and red bell pepper contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and red bell pepper has 4.2g of sugar.



Protein

protein

Garlic has 542% more protein than red bell pepper - garlic has 6.4g of protein per 100 grams and red bell pepper has 0.99g of protein.

Fat

saturated fat

Both garlic and red bell pepper are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.

Vitamins

Vitamin C

Both garlic and red bell pepper are high in Vitamin C. Red bell pepper has 309% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.

Vitamin A

Red bell pepper is an excellent source of Vitamin A and it has more Vitamin A than garlic - red bell pepper has 157ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Red bell pepper has 18 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.

Vitamin K

Garlic and red bell pepper contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.

The B Vitamins

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

Garlic Red Bell Pepper
Thiamin 0.2 MG 0.054 MG
Riboflavin 0.11 MG 0.085 MG
Niacin 0.7 MG 0.979 MG
Pantothenic acid 0.596 MG 0.317 MG
Vitamin B6 1.235 MG 0.291 MG
Folate 3 UG 46 UG

Minerals

calcium

Garlic is an excellent source of calcium and it has 24 times more calcium than red bell pepper - garlic has 181mg of calcium per 100 grams and red bell pepper has 7mg of calcium.

iron

Garlic has 295% more iron than red bell pepper - garlic has 1.7mg of iron per 100 grams and red bell pepper has 0.43mg of iron.

potassium

Both garlic and red bell pepper are high in potassium. Garlic has 90% more potassium than red bell pepper - garlic has 401mg of potassium per 100 grams and red bell pepper has 211mg 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, garlic has more kaempferol, myricetin and quercetin than red bell pepper per 100 grams, however, red bell pepper contains more luteolin than garlic per 100 grams.

Garlic Red Bell Pepper
kaempferol 0.26 mg 0.02 mg
myricetin 1.61 mg ~
Quercetin 1.74 mg 0.23 mg
luteolin ~ 0.61 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,

Garlic Red Bell Pepper
beta-carotene 5 UG 1624 UG
lutein + zeaxanthin 16 UG 51 UG
alpha-carotene ~ 20 UG

Omega-3 and Omega-6

omega 3s

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

Garlic Red Bell Pepper
alpha linoleic acid 0.02 G 0.056 G
Total 0.02 G 0.056 G

omega 6s

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

Garlic Red Bell Pepper
linoleic acid 0.229 G 0.1 G
Total 0.229 G 0.1 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 Red Bell Pepper (Peppers, sweet, red, raw) .

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