Flour vs. Garlic
Nutrition comparison of Flour and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and garlic:
- Both garlic and flour are high in calories, carbohydrates and dietary fiber.
- Flour is a great source of protein.
- Garlic has more riboflavin and Vitamin B6, however, flour contains more folate.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and flour are high in calories. Flour has 144% more calories than garlic - garlic has 149 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is lighter in protein, heavier in carbs and similar to garlic for fat. Flour has a macronutrient ratio of 12:86:2 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Garlic | |
|---|---|---|
| Protein | 12% | 16% |
| Carbohydrates | 86% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and flour are high in carbohydrates. Flour has 131% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both garlic and flour are high in dietary fiber. Flour has 29% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Garlic and flour contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 62% more protein than garlic - garlic has 6.4g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both garlic and flour are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than flour - garlic has 31.2mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin A
Garlic and flour contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Garlic and flour contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Garlic and flour contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and flour has 0.3ug of Vitamin K.
The B Vitamins
Garlic has more riboflavin and Vitamin B6, however, flour contains more folate. Both flour and garlic contain significant amounts of thiamin, niacin and pantothenic acid.
| Flour | Garlic | |
|---|---|---|
| Thiamin | 0.12 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.11 MG |
| Niacin | 1.25 MG | 0.7 MG |
| Pantothenic acid | 0.438 MG | 0.596 MG |
| Vitamin B6 | 0.044 MG | 1.235 MG |
| Folate | 26 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 11 times more calcium than flour - garlic has 181mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Garlic has 45% more iron than flour - garlic has 1.7mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Garlic is an excellent source of potassium and it has 275% more potassium than flour - garlic has 401mg of potassium per 100 grams and flour has 107mg 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, both flour and garlic contain small amounts of lutein + zeaxanthin.
| Flour | Garlic | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 16 UG |
| beta-carotene | ~ | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and garlic contain significant amounts of alpha linoleic acid (ALA).
| Flour | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.02 G |
| Total | 0.022 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both flour and garlic contain significant amounts of linoleic acid.
| Flour | Garlic | |
|---|---|---|
| linoleic acid | 0.391 G | 0.229 G |
| Total | 0.391 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.
Flour 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 % |
|
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 flour contain more calories in 100 grams?Both garlic and flour are high in calories. Flour has 140% more calories than garlic - garlic has 149 calories in 100g and flour has 364 calories.
Does garlic or flour have more carbohydrates?
By weight, both garlic and flour are high in carbohydrates. flour has 130% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and flour has 76.3g of carbohydrates.
Does garlic or flour contain more calcium?
Garlic is a rich source of calcium and it has 11 times more calcium than flour - garlic has 181mg of calcium in 100 grams and flour has 15mg of calcium.
Does garlic or flour contain more potassium?
Garlic is a rich source of potassium and it has 280% more potassium than flour - garlic has 401mg of potassium in 100 grams and flour has 107mg of potassium.