Garlic vs. Zucchini
Nutrition comparison of Garlic and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and zucchini:
- Both garlic and zucchini are high in Vitamin C and potassium.
- Garlic has more thiamin, pantothenic acid and Vitamin B6, however, zucchini contains more folate.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of calcium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and zucchini has 89% less calories than garlic - garlic has 149 calories per 100 grams and zucchini has 17 calories.
For macronutrient ratios, garlic is lighter in protein, heavier in carbs and lighter in fat compared to zucchini per calorie. Garlic has a macronutrient ratio of 16:82:3 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Zucchini | |
|---|---|---|
| Protein | 16% | 24% |
| Carbohydrates | 82% | 62% |
| Fat | 3% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and zucchini has 91% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and zucchini has 3.1g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 110% more dietary fiber than zucchini - garlic has 2.1g of dietary fiber per 100 grams and zucchini has 1g of dietary fiber.
sugar
Garlic and zucchini contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and zucchini has 2.5g of sugar.
Protein
protein
Garlic has 426% more protein than zucchini - garlic has 6.4g of protein per 100 grams and zucchini has 1.2g of protein.
Fat
saturated fat
Both garlic and zucchini are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and zucchini has 0.08g of saturated fat.
Vitamins
Vitamin C
Both garlic and zucchini are high in Vitamin C. Garlic has 74% more Vitamin C than zucchini - garlic has 31.2mg of Vitamin C per 100 grams and zucchini has 17.9mg of Vitamin C.
Vitamin A
Zucchini has more Vitamin A than garlic - zucchini has 10ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and zucchini contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and zucchini has 0.12mg of Vitamin E.
Vitamin K
Garlic and zucchini contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and zucchini has 4.3ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, pantothenic acid and Vitamin B6, however, zucchini contains more folate. Both garlic and zucchini contain significant amounts of riboflavin and niacin.
| Garlic | Zucchini | |
|---|---|---|
| Thiamin | 0.2 MG | 0.045 MG |
| Riboflavin | 0.11 MG | 0.094 MG |
| Niacin | 0.7 MG | 0.451 MG |
| Pantothenic acid | 0.596 MG | 0.204 MG |
| Vitamin B6 | 1.235 MG | 0.163 MG |
| Folate | 3 UG | 24 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 10 times more calcium than zucchini - garlic has 181mg of calcium per 100 grams and zucchini has 16mg of calcium.
iron
Garlic has 359% more iron than zucchini - garlic has 1.7mg of iron per 100 grams and zucchini has 0.37mg of iron.
potassium
Both garlic and zucchini are high in potassium. Garlic has 54% more potassium than zucchini - garlic has 401mg of potassium per 100 grams and zucchini has 261mg 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 | Zucchini | |
|---|---|---|
| beta-carotene | 5 UG | 120 UG |
| lutein + zeaxanthin | 16 UG | 2125 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, zucchini has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Garlic | Zucchini | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.061 G |
| Total | 0.02 G | 0.061 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than zucchini per 100 grams.
| Garlic | Zucchini | |
|---|---|---|
| linoleic acid | 0.229 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.229 G | 0.031 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 (%) |
Zucchini 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 zucchini contain more calories in 100 grams?Garlic is high in calories and zucchini has 90% less calories than garlic - garlic has 149 calories in 100g and zucchini has 17 calories.
Does garlic or zucchini have more carbohydrates?
By weight, garlic is high in carbohydrates and zucchini has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and zucchini has 3.1g of carbohydrates.
Does garlic or zucchini contain more calcium?
Garlic is a rich source of calcium and it has 10 times more calcium than zucchini - garlic has 181mg of calcium in 100 grams and zucchini has 16mg of calcium.
Does garlic or zucchini contain more potassium?
Both garlic and zucchini are high in potassium. Garlic has 50% more potassium than zucchini - garlic has 401mg of potassium in 100 grams and zucchini has 261mg of potassium.