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.
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.
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) .
Garlic g
()
|
Daily Values (%) |
Red Bell Pepper 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 red bell pepper contain more calories in 100 grams?Garlic is high in calories and red bell pepper has 80% less calories than garlic - garlic has 149 calories in 100g and red bell pepper has 26 calories.
Does garlic or red bell pepper have more carbohydrates?
By weight, garlic is high in carbohydrates and red bell pepper has 80% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and red bell pepper has 6g of carbohydrates.
Does garlic or red bell pepper contain more calcium?
Garlic is a rich source of calcium and it has 24 times more calcium than red bell pepper - garlic has 181mg of calcium in 100 grams and red bell pepper has 7mg of calcium.
Does garlic or red bell pepper contain more 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 in 100 grams and red bell pepper has 211mg of potassium.