Garlic vs. Pumpkin Puree
Nutrition comparison of Garlic and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and pumpkin puree:
- Both pumpkin puree and garlic are high in dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, pumpkin puree contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Garlic (Garlic, raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and pumpkin puree has 77% less calories than garlic - pumpkin puree has 34 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, garlic is heavier in protein, lighter in fat and similar to pumpkin puree for carbs. Garlic has a macronutrient ratio of 16:82:3 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Pumpkin Puree | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 82% | 82% |
| Fat | 3% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and pumpkin puree has 76% less carbohydrates than garlic - pumpkin puree has 8.1g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both pumpkin puree and garlic are high in dietary fiber. Pumpkin puree has 38% more dietary fiber than garlic - pumpkin puree has 2.9g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Pumpkin puree and garlic contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 478% more protein than pumpkin puree - pumpkin puree has 1.1g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both pumpkin puree and garlic are low in saturated fat - pumpkin puree has 0.15g 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 643% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has more Vitamin A than garlic - pumpkin puree has 778ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Pumpkin puree and garlic contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Pumpkin puree and garlic contain similar amounts of Vitamin K - pumpkin puree has 16ug 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, pumpkin puree contains more folate. Both garlic and pumpkin puree contain significant amounts of riboflavin, niacin and pantothenic acid.
| Garlic | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.2 MG | 0.024 MG |
| Riboflavin | 0.11 MG | 0.054 MG |
| Niacin | 0.7 MG | 0.367 MG |
| Pantothenic acid | 0.596 MG | 0.4 MG |
| Vitamin B6 | 1.235 MG | 0.056 MG |
| Folate | 3 UG | 12 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 596% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Pumpkin puree and garlic contain similar amounts of iron - pumpkin puree has 1.4mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both pumpkin puree and garlic are high in potassium. Garlic has 95% more potassium than pumpkin puree - pumpkin puree has 206mg 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,
| Garlic | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 5 UG | 6940 UG |
| lutein + zeaxanthin | 16 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Garlic | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.008 G |
| Total | 0.02 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than pumpkin puree per 100 grams.
| Garlic | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.229 G | 0.007 G |
| Total | 0.229 G | 0.007 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.
Note: The specific food items compared are: Garlic (Garlic, raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Garlic g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or garlic contain more calories in 100 grams?Garlic is high in calories and pumpkin puree has 80% less calories than garlic - pumpkin puree has 34 calories in 100g and garlic has 149 calories.
Does pumpkin puree or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and pumpkin puree has 80% fewer carbohydrates than garlic - pumpkin puree has 8.1g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does pumpkin puree or garlic contain more calcium?
Garlic is a rich source of calcium and it has 600% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium in 100 grams and garlic has 181mg of calcium.
Does pumpkin puree or garlic contain more potassium?
Both pumpkin puree and garlic are high in potassium. Garlic has 100% more potassium than pumpkin puree - pumpkin puree has 206mg of potassium in 100 grams and garlic has 401mg of potassium.