Garlic vs. Zucchini

Nutrition comparison of Garlic and Zucchini


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

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

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

  • Both garlic and zucchini are high in Vitamin C and potassium.
  • Garlic has more thiamin, pantothenic acid and Vitamin B6, however, zucchini contains more folate.
  • Garlic is a great source of dietary fiber.
  • Garlic is an excellent source of calcium.
Detailed nutritional comparison of garlic and zucchini 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 Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.


Image of Garlic src
Image of Zucchini src

Calories and Carbs

calories

Garlic is high in calories and zucchini has 89% less calories than garlic - garlic has 149 calories per 100 grams and zucchini has 17 calories.

For macronutrient ratios, garlic is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Garlic has a macronutrient ratio of 16:82:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Garlic Zucchini
Protein 16% 24%
Carbohydrates 82% 62%
Fat 3% 14%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and zucchini has 91% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.

dietary fiber

Garlic is a great source of dietary fiber and it has 110% more dietary fiber than zucchini - garlic has 2.1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.

sugar

Garlic and zucchini contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and zucchini has 2.5g of sugar.

Protein

protein

Garlic has 426% more protein than zucchini - garlic has 6.4g of protein per 100 grams and zucchini has 1.2g of protein.

Fat

saturated fat

Both garlic and zucchini are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.

Vitamins

Vitamin C

Both garlic and zucchini are high in Vitamin C. Garlic has 74% more Vitamin C than zucchini - garlic has 31.2mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.

Vitamin A

Zucchini has more Vitamin A than garlic - zucchini has 10ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and zucchini contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.

Vitamin K

Garlic and zucchini contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.

The B Vitamins

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

Garlic Zucchini
Thiamin 0.2 MG 0.045 MG
Riboflavin 0.11 MG 0.094 MG
Niacin 0.7 MG 0.451 MG
Pantothenic acid 0.596 MG 0.204 MG
Vitamin B6 1.235 MG 0.163 MG
Folate 3 UG 24 UG

Minerals

calcium

Garlic is an excellent source of calcium and it has 10 times more calcium than zucchini - garlic has 181mg of calcium per 100 grams and zucchini has 16mg of calcium.

iron

Garlic has 359% more iron than zucchini - garlic has 1.7mg of iron per 100 grams and zucchini has 0.37mg of iron.

potassium

Both garlic and zucchini are high in potassium. Garlic has 54% more potassium than zucchini - garlic has 401mg of potassium per 100 grams and zucchini has 261mg 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 Zucchini
kaempferol 0.26 mg ~
myricetin 1.61 mg ~
Quercetin 1.74 mg 0.66 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 Zucchini
beta-carotene 5 UG 120 UG
lutein + zeaxanthin 16 UG 2125 UG

Omega-3 and Omega-6

omega 3s

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

Garlic Zucchini
alpha linoleic acid 0.02 G 0.061 G
Total 0.02 G 0.061 G

omega 6s

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

Garlic Zucchini
linoleic acid 0.229 G 0.03 G
other omega 6 ~ 0.001 G
Total 0.229 G 0.031 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 Zucchini (Squash, summer, zucchini, includes skin, raw) .

Garlic g

()
Daily Values (%)

Zucchini g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does garlic or zucchini contain more calories in 100 grams?
Garlic is high in calories and zucchini has 90% less calories than garlic - garlic has 149 calories in 100g and zucchini has 17 calories.

Does garlic or zucchini have more carbohydrates?
By weight, garlic is high in carbohydrates and zucchini has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and zucchini has 3.1g of carbohydrates.

Does garlic or zucchini contain more calcium?
Garlic is a rich source of calcium and it has 10 times more calcium than zucchini - garlic has 181mg of calcium in 100 grams and zucchini has 16mg of calcium.

Does garlic or zucchini contain more potassium?
Both garlic and zucchini are high in potassium. Garlic has 50% more potassium than zucchini - garlic has 401mg of potassium in 100 grams and zucchini has 261mg of potassium.