Tumeric vs. Garlic
Nutrition comparison of Tumeric and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tumeric
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tumeric and garlic:
- Both garlic and tumeric are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has 19.6 times less saturated fat than tumeric.
- Garlic has more thiamin and Vitamin B6, however, tumeric contains more folate.
- Garlic is an excellent source of Vitamin C.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of iron.
USDA sources for nutritional information: Tumeric (Spices, turmeric, ground) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and tumeric are high in calories. Tumeric has 109% more calories than garlic - garlic has 149 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, tumeric is lighter in protein, heavier in fat and similar to garlic for carbs. Tumeric has a macronutrient ratio of 12:79:9 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tumeric | Garlic | |
|---|---|---|
| Protein | 12% | 18% |
| Carbohydrates | 79% | 82% |
| Fat | 9% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and tumeric are high in carbohydrates. Tumeric has 103% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both garlic and tumeric are high in dietary fiber. Tumeric has 981% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Garlic and tumeric contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 52% more protein than garlic - garlic has 6.4g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Garlic has 19.6 times less saturated fat than tumeric - garlic has 0.09g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and garlic are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 43 times more Vitamin C than tumeric - garlic has 31.2mg of Vitamin C per 100 grams and tumeric has 0.7mg of Vitamin C.
Vitamin A
Garlic and tumeric contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 54 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Garlic and tumeric contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and tumeric has 13.4ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, tumeric contains more folate. Both tumeric and garlic contain significant amounts of riboflavin, niacin and pantothenic acid.
| Tumeric | Garlic | |
|---|---|---|
| Thiamin | 0.058 MG | 0.2 MG |
| Riboflavin | 0.15 MG | 0.11 MG |
| Niacin | 1.35 MG | 0.7 MG |
| Pantothenic acid | 0.542 MG | 0.596 MG |
| Vitamin B6 | 0.107 MG | 1.235 MG |
| Folate | 20 UG | 3 UG |
Minerals
calcium
Both garlic and tumeric are high in calcium. Garlic has a little more calcium (8%) than tumeric by weight - garlic has 181mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 31 times more iron than garlic - garlic has 1.7mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Both garlic and tumeric are high in potassium. Tumeric has 419% more potassium than garlic - garlic has 401mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, tumeric has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Tumeric | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.084 G | 0.02 G |
| Total | 0.084 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, tumeric has more linoleic acid than garlic per 100 grams.
| Tumeric | Garlic | |
|---|---|---|
| other omega 6 | 0.081 G | ~ |
| linoleic acid | 0.672 G | 0.229 G |
| Total | 0.753 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.
Tumeric g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| 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 tumeric contain more calories in 100 grams?Both garlic and tumeric are high in calories. Tumeric has 110% more calories than garlic - garlic has 149 calories in 100g and tumeric has 312 calories.
Does garlic or tumeric have more carbohydrates?
By weight, both garlic and tumeric are high in carbohydrates. tumeric has 100% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does garlic or tumeric contain more calcium?
Both garlic and tumeric are high in calcium. Garlic has a little more calcium ( 10%) than tumeric by weight - garlic has 181mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does garlic or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 31 times more iron than garlic - garlic has 1.7mg of iron in 100 grams and tumeric has 55mg of iron.
Does garlic or tumeric contain more potassium?
Both garlic and tumeric are high in potassium. Tumeric has 420% more potassium than garlic - garlic has 401mg of potassium in 100 grams and tumeric has 2080mg of potassium.