Garlic vs. Peas
Nutrition comparison of Garlic and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and peas:
- Both garlic and peas are high in Vitamin C, dietary fiber and potassium.
- Garlic has 4.6 times less sugar than pea.
- Garlic is an excellent source of calcium.
- Pea has more niacin and folate, however, garlic contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Garlic (Garlic, raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and pea has 46% less calories than garlic - garlic has 149 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, garlic is lighter in protein, heavier in carbs and similar to peas for fat. Garlic has a macronutrient ratio of 16:82:3 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Peas | |
|---|---|---|
| Protein | 16% | 26% |
| Carbohydrates | 82% | 69% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and pea has 56% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both garlic and peas are high in dietary fiber. Pea has 171% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Garlic has 4.6 times less sugar than pea - garlic has 1g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Garlic and peas contain similar amounts of protein - garlic has 6.4g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both garlic and peas are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Both garlic and peas are high in Vitamin C. Pea has 28% more Vitamin C than garlic - garlic has 31.2mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Pea has more Vitamin A than garlic - pea has 38ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and peas contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has 13 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more niacin and folate, however, garlic contains more pantothenic acid and Vitamin B6. Both garlic and peas contain significant amounts of thiamin and riboflavin.
| Garlic | Peas | |
|---|---|---|
| Thiamin | 0.2 MG | 0.266 MG |
| Riboflavin | 0.11 MG | 0.132 MG |
| Niacin | 0.7 MG | 2.09 MG |
| Pantothenic acid | 0.596 MG | 0.104 MG |
| Vitamin B6 | 1.235 MG | 0.169 MG |
| Folate | 3 UG | 65 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 624% more calcium than pea - garlic has 181mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Garlic and peas contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both garlic and peas are high in potassium. Garlic has 64% more potassium than pea - garlic has 401mg of potassium per 100 grams and pea has 244mg 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 | Peas | |
|---|---|---|
| beta-carotene | 5 UG | 449 UG |
| lutein + zeaxanthin | 16 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both garlic and peas contain significant amounts of alpha linoleic acid (ALA).
| Garlic | Peas | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.035 G |
| Total | 0.02 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, both garlic and peas contain significant amounts of linoleic acid.
| Garlic | Peas | |
|---|---|---|
| linoleic acid | 0.229 G | 0.152 G |
| Total | 0.229 G | 0.152 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.
Garlic g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Garlic is high in calories and pea has 50% less calories than garlic - garlic has 149 calories in 100g and pea has 81 calories.
Does garlic or peas have more carbohydrates?
By weight, garlic is high in carbohydrates and pea has 60% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and pea has 14.5g of carbohydrates.
Does garlic or peas contain more calcium?
Garlic is a rich source of calcium and it has 620% more calcium than pea - garlic has 181mg of calcium in 100 grams and pea has 25mg of calcium.
Does garlic or peas contain more potassium?
Both garlic and peas are high in potassium. Garlic has 60% more potassium than pea - garlic has 401mg of potassium in 100 grams and pea has 244mg of potassium.