Orange vs. Garlic
Nutrition comparison of Orange and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and garlic:
- Both garlic and orange are high in Vitamin C, calcium and dietary fiber.
- Garlic has 8.1 times less sugar than orange.
- Garlic has more riboflavin, pantothenic acid and Vitamin B6, however, orange contains more folate.
- Garlic has signficantly more iron than orange.
- Garlic has signficantly more protein than orange.
- Garlic is an excellent source of potassium.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and orange has 69% less calories than garlic - garlic has 149 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is lighter in protein, heavier in carbs and similar to garlic for fat. Orange has a macronutrient ratio of 6:91:4 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Garlic | |
|---|---|---|
| Protein | 6% | 16% |
| Carbohydrates | 91% | 82% |
| Fat | 4% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and orange has 65% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Both garlic and orange are high in dietary fiber. Garlic is very similar to garlic for dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Garlic has 8.1 times less sugar than orange - garlic has 1g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Garlic has signficantly more protein than orange - garlic has 6.4g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both garlic and orange are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Both garlic and orange are high in Vitamin C. Orange has 44% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Orange has more Vitamin A than garlic - orange has 11ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and orange contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Garlic and orange contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Garlic has more riboflavin, pantothenic acid and Vitamin B6, however, orange contains more folate. Both orange and garlic contain significant amounts of thiamin and niacin.
| Orange | Garlic | |
|---|---|---|
| Thiamin | 0.1 MG | 0.2 MG |
| Riboflavin | 0.04 MG | 0.11 MG |
| Niacin | 0.4 MG | 0.7 MG |
| Pantothenic acid | 0.25 MG | 0.596 MG |
| Vitamin B6 | 0.051 MG | 1.235 MG |
| Folate | 17 UG | 3 UG |
Minerals
calcium
Both garlic and orange are high in calcium. Garlic has 321% more calcium than orange - garlic has 181mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Garlic has signficantly more iron than orange - garlic has 1.7mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Garlic is an excellent source of potassium and it has 137% more potassium than orange - garlic has 401mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Garlic | |
|---|---|---|
| beta-carotene | 71 UG | 5 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both orange and garlic contain significant amounts of alpha linoleic acid (ALA).
| Orange | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.02 G |
| Total | 0.011 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than orange per 100 grams.
| Orange | Garlic | |
|---|---|---|
| linoleic acid | 0.031 G | 0.229 G |
| Total | 0.031 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.
Orange 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 orange contain more calories in 100 grams?Garlic is high in calories and orange has 70% less calories than garlic - garlic has 149 calories in 100g and orange has 46 calories.
Does garlic or orange have more carbohydrates?
By weight, garlic is high in carbohydrates and orange has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and orange has 11.5g of carbohydrates.
Does garlic or orange contain more calcium?
Both garlic and orange are high in calcium. Garlic has 320% more calcium than orange - garlic has 181mg of calcium in 100 grams and orange has 43mg of calcium.
Does garlic or orange contain more potassium?
Garlic is a rich source of potassium and it has 140% more potassium than orange - garlic has 401mg of potassium in 100 grams and orange has 169mg of potassium.