Garlic vs. Squash
Nutrition comparison of Garlic and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and squash:
- Both garlic and squash are high in Vitamin C, calcium, dietary fiber and potassium.
- Garlic has more thiamin, riboflavin and Vitamin B6, however, squash contains more folate.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Garlic (Garlic, raw) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and squash has 73% less calories than garlic - garlic has 149 calories per 100 grams and squash has 40 calories.
For macronutrient ratios, garlic is heavier in protein, lighter in carbs and similar to squash for fat. Garlic has a macronutrient ratio of 16:82:3 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Squash | |
|---|---|---|
| Protein | 16% | 8% |
| Carbohydrates | 82% | 91% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and squash has 68% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and squash has 10.5g of carbohydrates.
dietary fiber
Both garlic and squash are high in dietary fiber. Squash has 52% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and squash has 3.2g of dietary fiber.
sugar
Garlic and squash contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and squash has 2g of sugar.
Protein
protein
Garlic has 607% more protein than squash - garlic has 6.4g of protein per 100 grams and squash has 0.9g of protein.
Fat
saturated fat
Both garlic and squash are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and squash has 0.02g of saturated fat.
Vitamins
Vitamin C
Both garlic and squash are high in Vitamin C. Garlic has 107% more Vitamin C than squash - garlic has 31.2mg of Vitamin C per 100 grams and squash has 15.1mg of Vitamin C.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than garlic - squash has 558ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and squash contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and squash has 1.3mg of Vitamin E.
Vitamin K
Garlic and squash contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and squash has 1ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin and Vitamin B6, however, squash contains more folate. Both garlic and squash contain significant amounts of niacin and pantothenic acid.
| Garlic | Squash | |
|---|---|---|
| Thiamin | 0.2 MG | 0.072 MG |
| Riboflavin | 0.11 MG | 0.017 MG |
| Niacin | 0.7 MG | 0.969 MG |
| Pantothenic acid | 0.596 MG | 0.359 MG |
| Vitamin B6 | 1.235 MG | 0.124 MG |
| Folate | 3 UG | 19 UG |
Minerals
calcium
Both garlic and squash are high in calcium. Garlic has 341% more calcium than squash - garlic has 181mg of calcium per 100 grams and squash has 41mg of calcium.
iron
Garlic has 183% more iron than squash - garlic has 1.7mg of iron per 100 grams and squash has 0.6mg of iron.
potassium
Both garlic and squash are high in potassium. Garlic has 41% more potassium than squash - garlic has 401mg of potassium per 100 grams and squash has 284mg 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 | Squash | |
|---|---|---|
| beta-carotene | 5 UG | 4570 UG |
| lutein + zeaxanthin | 16 UG | ~ |
| alpha-carotene | ~ | 1130 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both garlic and squash contain significant amounts of alpha linoleic acid (ALA).
| Garlic | Squash | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.024 G |
| Total | 0.02 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than squash per 100 grams.
| Garlic | Squash | |
|---|---|---|
| linoleic acid | 0.229 G | 0.014 G |
| Total | 0.229 G | 0.014 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 (%) |
Cooked Squash 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 squash contain more calories in 100 grams?Garlic is high in calories and squash has 70% less calories than garlic - garlic has 149 calories in 100g and squash has 40 calories.
Does garlic or squash have more carbohydrates?
By weight, garlic is high in carbohydrates and squash has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and squash has 10.5g of carbohydrates.
Does garlic or squash contain more calcium?
Both garlic and squash are high in calcium. Garlic has 340% more calcium than squash - garlic has 181mg of calcium in 100 grams and squash has 41mg of calcium.
Does garlic or squash contain more potassium?
Both garlic and squash are high in potassium. Garlic has 40% more potassium than squash - garlic has 401mg of potassium in 100 grams and squash has 284mg of potassium.