Quinoa vs. Garlic
Nutrition comparison of Cooked Quinoa and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and garlic:
- Both quinoa and garlic are high in calories and dietary fiber.
- Garlic has more pantothenic acid and Vitamin B6, however, quinoa contains more folate.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and garlic are high in calories. Garlic has 24% more calories than quinoa - quinoa has 120 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to garlic for protein. Quinoa has a macronutrient ratio of 15:71:15 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Garlic | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 71% | 82% |
| Fat | 15% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and quinoa has 36% less carbohydrates than garlic - quinoa has 21.3g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both quinoa and garlic are high in dietary fiber. Quinoa has 33% more dietary fiber than garlic - quinoa has 2.8g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Quinoa and garlic contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 45% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both quinoa and garlic are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than quinoa - garlic has 31.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Garlic and quinoa contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and garlic contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Garlic and quinoa contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Garlic has more pantothenic acid and Vitamin B6, however, quinoa contains more folate. Both quinoa and garlic contain significant amounts of thiamin, riboflavin and niacin.
| Quinoa | Garlic | |
|---|---|---|
| Thiamin | 0.107 MG | 0.2 MG |
| Riboflavin | 0.11 MG | 0.11 MG |
| Niacin | 0.412 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | 0.123 MG | 1.235 MG |
| Folate | 42 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 965% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Quinoa and garlic contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Garlic is an excellent source of potassium and it has 133% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and garlic has 401mg 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 quinoa and garlic contain small amounts of beta-carotene.
| Quinoa | Garlic | |
|---|---|---|
| beta-carotene | 3 UG | 5 UG |
| lutein + zeaxanthin | 53 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than garlic per 100 grams.
| Quinoa | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.02 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than garlic per 100 grams.
| Quinoa | Garlic | |
|---|---|---|
| linoleic acid | 0.974 G | 0.229 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 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.
Cooked Quinoa 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 quinoa or garlic contain more calories in 100 grams?Both quinoa and garlic are high in calories. Garlic has 20% more calories than quinoa - quinoa has 120 calories in 100g and garlic has 149 calories.
Does quinoa or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and quinoa has 40% fewer carbohydrates than garlic - quinoa has 21.3g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does quinoa or garlic contain more calcium?
Garlic is a rich source of calcium and it has 970% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and garlic has 181mg of calcium.
Does quinoa or garlic contain more potassium?
Garlic is a rich source of potassium and it has 130% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and garlic has 401mg of potassium.