Garlic vs. Squash

Nutrition comparison of Garlic and Cooked Squash

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

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

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

  • Both garlic and squash are high in Vitamin C, calcium, dietary fiber and potassium.
  • Garlic has more thiamin, riboflavin and Vitamin B6, however, squash contains more folate.
  • Squash is an excellent source of Vitamin A.
Detailed nutritional comparison of garlic and squash 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 Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.

Image of Garlic src
Image of Squash src

Calories and Carbs

calories

Garlic is high in calories and squash has 73% less calories than garlic - garlic has 149 calories per 100 grams and squash has 40 calories.

For macronutrient ratios, garlic is heavier in protein, lighter in carbs and similar to squash for fat. Garlic has a macronutrient ratio of 16:82:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Garlic Squash
Protein 16% 8%
Carbohydrates 82% 91%
Fat 3% 2%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and squash has 68% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and squash has 10.5g of carbohydrates.

dietary fiber

Both garlic and squash are high in dietary fiber. Squash has 52% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.

sugar

Garlic and squash contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and squash has 2g of sugar.

Protein

protein

Garlic has 607% more protein than squash - garlic has 6.4g of protein per 100 grams and squash has 0.9g of protein.

Fat

saturated fat

Both garlic and squash are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and squash has 0.02g of saturated fat.

Vitamins

Vitamin C

Both garlic and squash are high in Vitamin C. Garlic has 107% more Vitamin C than squash - garlic has 31.2mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.

Vitamin A

Squash is an excellent source of Vitamin A and it has more Vitamin A than garlic - squash has 558ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and squash contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.

Vitamin K

Garlic and squash contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.

The B Vitamins

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

Garlic Squash
Thiamin 0.2 MG 0.072 MG
Riboflavin 0.11 MG 0.017 MG
Niacin 0.7 MG 0.969 MG
Pantothenic acid 0.596 MG 0.359 MG
Vitamin B6 1.235 MG 0.124 MG
Folate 3 UG 19 UG

Minerals

calcium

Both garlic and squash are high in calcium. Garlic has 341% more calcium than squash - garlic has 181mg of calcium per 100 grams and squash has 41mg of calcium.

iron

Garlic has 183% more iron than squash - garlic has 1.7mg of iron per 100 grams and squash has 0.6mg of iron.

potassium

Both garlic and squash are high in potassium. Garlic has 41% more potassium than squash - garlic has 401mg of potassium per 100 grams and squash has 284mg 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 Squash
beta-carotene 5 UG 4570 UG
lutein + zeaxanthin 16 UG ~
alpha-carotene ~ 1130 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both garlic and squash contain significant amounts of alpha linoleic acid (ALA).

Garlic Squash
alpha linoleic acid 0.02 G 0.024 G
Total 0.02 G 0.024 G

omega 6s

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

Garlic Squash
linoleic acid 0.229 G 0.014 G
Total 0.229 G 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .

Garlic 136g

( cup )
Daily Values (%)

Cooked Squash 205g

( cup, cubes )
203KCAL 10%
148% calories
82KCAL 4%
45G 18%
105% carbohydrates
22G 9%
2.9G 11%
dietary fiber 128%
6.6G 26%
1.4G sugar 186% 4G
0.68G 1%
278% total fat
0.18G 0.3%
0.12G 1%
200% saturated fat
0.04G 0.2%
0.01G monounsaturated fat 0.01G
0.34G 325% polyunsaturated fat 0.08G
23MG 2%
180% sodium
8.2MG 1%
Vitamins and Minerals
Vitamin A >999%
1144UG 163%
42MG 57%
35% Vitamin C
31MG 41%
246MG 25%
193% calcium
84MG 8%
2.3MG 13%
92% iron
1.2MG 7%
34MG 11%
magnesium 74%
59MG 19%
545MG 24%
potassium 7%
582MG 25%
0.27MG 25%
80% thiamin (Vit B1)
0.15MG 13%
0.15MG 14%
399% riboflavin (Vit B2)
0.03MG 3%
0.95MG 7%
niacin (Vit B3) 111%
2MG 14%
1.7MG 129%
580% Vitamin B6
0.25MG 20%
0.81MG 16%
9% pantothenic acid (Vit B5)
0.74MG 15%
4.1UG 1%
folate (Vit B9) 851%
39UG 10%
0.11MG 1%
Vitamin E >999%
2.6MG 18%
2.3UG 3%
10% Vitamin K
2.1UG 2%
8.6G 17%
378% protein
1.8G 4%
32MG 7%
>999% choline
0.41MG 34%
215% copper
0.13MG 11%
2.3MG 126%
557% manganese
0.35MG 20%
208MG 30%
278% phosphorus
55MG 8%
19UG 35%
>999% selenium
1UG 2%
1.6MG 20%
492% zinc
0.27MG 3%
80G Water 125% 180G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does garlic or squash contain more calories in 100 grams?
Garlic is high in calories and squash has 70% less calories than garlic - garlic has 149 calories in 100g and squash has 40 calories.

Does garlic or squash have more carbohydrates?
By weight, garlic is high in carbohydrates and squash has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and squash has 10.5g of carbohydrates.

Does garlic or squash contain more calcium?
Both garlic and squash are high in calcium. Garlic has 340% more calcium than squash - garlic has 181mg of calcium in 100 grams and squash has 41mg of calcium.

Does garlic or squash contain more potassium?
Both garlic and squash are high in potassium. Garlic has 40% more potassium than squash - garlic has 401mg of potassium in 100 grams and squash has 284mg of potassium.