Garlic vs. Jalapeno
Nutrition comparison of Garlic and Jalapeno
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
jalapeno
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and jalapeno:
- Both jalapeno and garlic are high in Vitamin C, dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, jalapeno contains more folate.
- Garlic has signficantly more iron than jalapeno.
- Garlic is an excellent source of calcium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Jalapeno (Peppers, jalapeno, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and jalapeno has 81% less calories than garlic - jalapeno has 29 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, garlic is heavier in protein, lighter in fat and similar to jalapeno for carbs. Garlic has a macronutrient ratio of 16:82:3 and for jalapeno, 11:80:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Jalapeno | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 82% | 80% |
| Fat | 3% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and jalapeno has 80% less carbohydrates than garlic - jalapeno has 6.5g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both jalapeno and garlic are high in dietary fiber. Jalapeno has 33% more dietary fiber than garlic - jalapeno has 2.8g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Jalapeno and garlic contain similar amounts of sugar - jalapeno has 4.1g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 599% more protein than jalapeno - jalapeno has 0.91g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both jalapeno and garlic are low in saturated fat - jalapeno has 0.09g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Both jalapeno and garlic are high in Vitamin C. Jalapeno has 280% more Vitamin C than garlic - jalapeno has 118.6mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Jalapeno has more Vitamin A than garlic - jalapeno has 54ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Jalapeno has 43 times more Vitamin E than garlic - jalapeno has 3.6mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Jalapeno and garlic contain similar amounts of Vitamin K - jalapeno has 18.5ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, jalapeno contains more folate. Both garlic and jalapeno contain significant amounts of riboflavin, niacin and pantothenic acid.
| Garlic | Jalapeno | |
|---|---|---|
| Thiamin | 0.2 MG | 0.04 MG |
| Riboflavin | 0.11 MG | 0.07 MG |
| Niacin | 0.7 MG | 1.28 MG |
| Pantothenic acid | 0.596 MG | 0.315 MG |
| Vitamin B6 | 1.235 MG | 0.419 MG |
| Folate | 3 UG | 27 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 14 times more calcium than jalapeno - jalapeno has 12mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Garlic has signficantly more iron than jalapeno - jalapeno has 0.25mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both jalapeno and garlic are high in potassium. Garlic has 62% more potassium than jalapeno - jalapeno has 248mg of potassium per 100 grams and garlic has 401mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, garlic has more kaempferol and myricetin than jalapeno per 100 grams, however, jalapeno contains more quercetin and luteolin than garlic per 100 grams.
| Garlic | Jalapeno | |
|---|---|---|
| kaempferol | 0.26 mg | ~ |
| myricetin | 1.61 mg | ~ |
| Quercetin | 1.74 mg | 5.07 mg |
| luteolin | ~ | 1.34 mg |
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 | Jalapeno | |
|---|---|---|
| beta-carotene | 5 UG | 561 UG |
| lutein + zeaxanthin | 16 UG | 861 UG |
| alpha-carotene | ~ | 67 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, jalapeno has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Garlic | Jalapeno | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.05 G |
| Total | 0.02 G | 0.05 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than jalapeno per 100 grams.
| Garlic | Jalapeno | |
|---|---|---|
| linoleic acid | 0.229 G | 0.062 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.229 G | 0.066 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 (%) |
Jalapeno 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 jalapeno or garlic contain more calories in 100 grams?Garlic is high in calories and jalapeno has 80% less calories than garlic - jalapeno has 29 calories in 100g and garlic has 149 calories.
Does jalapeno or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and jalapeno has 80% fewer carbohydrates than garlic - jalapeno has 6.5g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does jalapeno or garlic contain more calcium?
Garlic is a rich source of calcium and it has 14 times more calcium than jalapeno - jalapeno has 12mg of calcium in 100 grams and garlic has 181mg of calcium.
Does jalapeno or garlic contain more potassium?
Both jalapeno and garlic are high in potassium. Garlic has 60% more potassium than jalapeno - jalapeno has 248mg of potassium in 100 grams and garlic has 401mg of potassium.