Raw Pumpkin Seeds vs. Garlic
Nutrition comparison of Raw Pumpkin Seeds and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pumpkin seeds
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pumpkin seeds and garlic:
- Both garlic and raw pumpkin seeds are high in calcium, calories, dietary fiber and potassium.
- Garlic is an excellent source of Vitamin C.
- Raw pumpkin seed has more niacin and folate, however, garlic contains more pantothenic acid and Vitamin B6.
- Raw pumpkin seed is an excellent source of iron and protein.
USDA sources for nutritional information: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and raw pumpkin seeds are high in calories. Raw pumpkin seed has 275% more calories than garlic - garlic has 149 calories per 100 grams and raw pumpkin seed has 559 calories.
For macronutrient ratios, raw pumpkin seeds is heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Raw pumpkin seeds has a macronutrient ratio of 20:7:73 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pumpkin Seeds | Garlic | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 7% | 82% |
| Fat | 73% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and raw pumpkin seed has 68% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and raw pumpkin seed has 10.7g of carbohydrates.
dietary fiber
Both garlic and raw pumpkin seeds are high in dietary fiber. Raw pumpkin seed has 186% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and raw pumpkin seed has 6g of dietary fiber.
sugar
Garlic and raw pumpkin seeds contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and raw pumpkin seed has 1.4g of sugar.
Protein
protein
Raw pumpkin seed is an excellent source of protein and it has 375% more protein than garlic - garlic has 6.4g of protein per 100 grams and raw pumpkin seed has 30.2g of protein.
Fat
saturated fat
Raw pumpkin seed is high in saturated fat and garlic has 99% less saturated fat than raw pumpkin seed - garlic has 0.09g of saturated fat per 100 grams and raw pumpkin seed has 8.7g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 15 times more Vitamin C than raw pumpkin seed - garlic has 31.2mg of Vitamin C per 100 grams and raw pumpkin seed has 1.9mg of Vitamin C.
Vitamin A
Raw pumpkin seeds and garlic contain similar amounts of Vitamin A - raw pumpkin seed has 1ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Raw pumpkin seed has 26 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and raw pumpkin seed has 2.2mg of Vitamin E.
Vitamin K
Garlic and raw pumpkin seeds contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and raw pumpkin seed has 7.3ug of Vitamin K.
The B Vitamins
Raw pumpkin seed has more niacin and folate, however, garlic contains more pantothenic acid and Vitamin B6. Both raw pumpkin seeds and garlic contain significant amounts of thiamin and riboflavin.
| Raw Pumpkin Seeds | Garlic | |
|---|---|---|
| Thiamin | 0.273 MG | 0.2 MG |
| Riboflavin | 0.153 MG | 0.11 MG |
| Niacin | 4.987 MG | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | 0.143 MG | 1.235 MG |
| Folate | 58 UG | 3 UG |
Minerals
calcium
Both garlic and raw pumpkin seeds are high in calcium. Garlic has 293% more calcium than raw pumpkin seed - garlic has 181mg of calcium per 100 grams and raw pumpkin seed has 46mg of calcium.
iron
Raw pumpkin seed is an excellent source of iron and it has 419% more iron than garlic - garlic has 1.7mg of iron per 100 grams and raw pumpkin seed has 8.8mg of iron.
potassium
Both garlic and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 102% more potassium than garlic - garlic has 401mg of potassium per 100 grams and raw pumpkin seed has 809mg 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, both raw pumpkin seeds and garlic contain small amounts of beta-carotene.
| Raw Pumpkin Seeds | Garlic | |
|---|---|---|
| beta-carotene | 9 UG | 5 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 74 UG | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pumpkin seed has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Raw Pumpkin Seeds | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.12 G | 0.02 G |
| Total | 0.12 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, raw pumpkin seed has more linoleic acid than garlic per 100 grams.
| Raw Pumpkin Seeds | Garlic | |
|---|---|---|
| linoleic acid | 20.71 G | 0.229 G |
| other omega 6 | 0.131 G | ~ |
| Total | 20.841 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.
Note: The specific food items compared are: Raw Pumpkin Seeds (Pumpkin and/or squash seeds, hulled, unroasted) and Garlic (Garlic, raw) .
Raw Pumpkin Seeds 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raw pumpkin seeds contain more calories in 100 grams?Both garlic and raw pumpkin seeds are high in calories. Raw pumpkin seed has 280% more calories than garlic - garlic has 149 calories in 100g and raw pumpkin seed has 559 calories.
Does garlic or raw pumpkin seeds have more carbohydrates?
By weight, garlic is high in carbohydrates and raw pumpkin seed has 70% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and raw pumpkin seed has 10.7g of carbohydrates.
Does garlic or raw pumpkin seeds contain more calcium?
Both garlic and raw pumpkin seeds are high in calcium. Garlic has 290% more calcium than raw pumpkin seed - garlic has 181mg of calcium in 100 grams and raw pumpkin seed has 46mg of calcium.
Does garlic or raw pumpkin seeds contain more iron?
Raw pumpkin seed is an abundant source of iron and it has 420% more iron than garlic - garlic has 1.7mg of iron in 100 grams and raw pumpkin seed has 8.8mg of iron.
Does garlic or raw pumpkin seeds contain more potassium?
Both garlic and raw pumpkin seeds are high in potassium. Raw pumpkin seed has 100% more potassium than garlic - garlic has 401mg of potassium in 100 grams and raw pumpkin seed has 809mg of potassium.