Black Pepper vs. Garlic
Nutrition comparison of Black Pepper and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black pepper
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black pepper and garlic:
- Both garlic and black pepper are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Black pepper has more pantothenic acid and folate, however, garlic contains more Vitamin B6.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of Vitamin K and iron.
- Garlic has 14.6 times less saturated fat than black pepper.
- Garlic is an excellent source of Vitamin C.
USDA sources for nutritional information: Black Pepper (Spices, pepper, black) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and black pepper are high in calories. Black pepper has 68% more calories than garlic - garlic has 149 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, black pepper is lighter in protein, lighter in carbs and heavier in fat compared to garlic per calorie. Black pepper has a macronutrient ratio of 10:78:12 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Pepper | Garlic | |
|---|---|---|
| Protein | 10% | 16% |
| Carbohydrates | 78% | 82% |
| Fat | 12% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and black pepper are high in carbohydrates. Black pepper has 93% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both garlic and black pepper are high in dietary fiber. Black pepper has 11 times more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Garlic and black pepper contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 63% more protein than garlic - garlic has 6.4g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Garlic has 14.6 times less saturated fat than black pepper - garlic has 0.09g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than black pepper - garlic has 31.2mg of Vitamin C per 100 grams and black pepper does not contain significant amounts.
Vitamin A
Black pepper has more Vitamin A than garlic - black pepper has 27ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and black pepper contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has 95 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and black pepper has 163.7ug of Vitamin K.
The B Vitamins
Black pepper has more pantothenic acid and folate, however, garlic contains more Vitamin B6. Both black pepper and garlic contain significant amounts of thiamin, riboflavin and niacin.
| Black Pepper | Garlic | |
|---|---|---|
| Thiamin | 0.108 MG | 0.2 MG |
| Riboflavin | 0.18 MG | 0.11 MG |
| Niacin | 1.143 MG | 0.7 MG |
| Pantothenic acid | 1.399 MG | 0.596 MG |
| Vitamin B6 | 0.291 MG | 1.235 MG |
| Folate | 17 UG | 3 UG |
Minerals
calcium
Both garlic and black pepper are high in calcium. Black pepper has 145% more calcium than garlic - garlic has 181mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Black pepper is an excellent source of iron and it has 471% more iron than garlic - garlic has 1.7mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Both garlic and black pepper are high in potassium. Black pepper has 231% more potassium than garlic - garlic has 401mg of potassium per 100 grams and black pepper has 1329mg 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,
| Black Pepper | Garlic | |
|---|---|---|
| beta-carotene | 310 UG | 5 UG |
| alpha-carotene | 12 UG | ~ |
| lycopene | 20 UG | ~ |
| lutein + zeaxanthin | 454 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black pepper has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Black Pepper | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.152 G | 0.02 G |
| Total | 0.152 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, black pepper has more linoleic acid than garlic per 100 grams.
| Black Pepper | Garlic | |
|---|---|---|
| linoleic acid | 0.694 G | 0.229 G |
| Total | 0.694 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: Black Pepper (Spices, pepper, black) and Garlic (Garlic, raw) .
Black Pepper g
()
|
Daily Values (%) |
Garlic 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 % |
|
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 black pepper contain more calories in 100 grams?Both garlic and black pepper are high in calories. Black pepper has 70% more calories than garlic - garlic has 149 calories in 100g and black pepper has 251 calories.
Does garlic or black pepper have more carbohydrates?
By weight, both garlic and black pepper are high in carbohydrates. black pepper has 90% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and black pepper has 64g of carbohydrates.
Does garlic or black pepper contain more calcium?
Both garlic and black pepper are high in calcium. Black pepper has 150% more calcium than garlic - garlic has 181mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does garlic or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 470% more iron than garlic - garlic has 1.7mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does garlic or black pepper contain more potassium?
Both garlic and black pepper are high in potassium. Black pepper has 230% more potassium than garlic - garlic has 401mg of potassium in 100 grams and black pepper has 1329mg of potassium.