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Garlic vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between Garlic and Sweet potato

  • Garlic has more Vitamin B6, Manganese, Selenium, Copper, Calcium, Phosphorus, Vitamin C, Iron, and Vitamin B1, however, Sweet potato is higher in Vitamin A RAE.
  • Sweet potato covers your daily need of Vitamin A RAE 107% more than Garlic.
  • Garlic has 71 times more Selenium than Sweet potato. While Garlic has 14.2µg of Selenium, Sweet potato has only 0.2µg.

These are the specific foods used in this comparison Garlic, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

Infographic

Garlic vs Sweet potato infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +376.3%
Contains more Iron +146.4%
Contains more Phosphorus +183.3%
Contains less Sodium -52.8%
Contains more Zinc +262.5%
Contains more Copper +85.7%
Contains more Manganese +236.4%
Contains more Selenium +7000%
Contains more Potassium +18.5%
Equal in Magnesium - 27
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 26% 20% 24% 42% 5% 9% 54% 65% 2%
Contains more Calcium +376.3%
Contains more Iron +146.4%
Contains more Phosphorus +183.3%
Contains less Sodium -52.8%
Contains more Zinc +262.5%
Contains more Copper +85.7%
Contains more Manganese +236.4%
Contains more Selenium +7000%
Contains more Potassium +18.5%
Equal in Magnesium - 27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
4
:
Contains more Vitamin C +59.2%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B6 +331.8%
Contains more Vitamin A +213433.3%
Contains more Vitamin E +787.5%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +48.3%
Contains more Folate +100%
Contains more Vitamin K +35.3%
Equal in Vitamin B2 - 0.106
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1154% 15% 0% 66% 27% 25% 28% 54% 66% 5% 0% 6%
Contains more Vitamin C +59.2%
Contains more Vitamin B1 +86.9%
Contains more Vitamin B6 +331.8%
Contains more Vitamin A +213433.3%
Contains more Vitamin E +787.5%
Contains more Vitamin B3 +112.4%
Contains more Vitamin B5 +48.3%
Contains more Folate +100%
Contains more Vitamin K +35.3%
Equal in Vitamin B2 - 0.106

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +216.4%
Contains more Fats +233.3%
Contains more Carbs +59.6%
Contains more Other +11.1%
Contains more Water +29.4%
Equal in Other - 1.35
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more Protein +216.4%
Contains more Fats +233.3%
Contains more Carbs +59.6%
Contains more Other +11.1%
Contains more Water +29.4%
Equal in Other - 1.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +170.7%
Contains less Saturated Fat -41.6%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
36% 63%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +170.7%
Contains less Saturated Fat -41.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Sweet potato Opinion
Net carbs 30.96g 17.41g Garlic
Protein 6.36g 2.01g Garlic
Fats 0.5g 0.15g Garlic
Carbs 33.06g 20.71g Garlic
Calories 149kcal 90kcal Garlic
Starch 7.05g Sweet potato
Fructose 0.5g Sweet potato
Sugar 1g 6.48g Garlic
Fiber 2.1g 3.3g Sweet potato
Calcium 181mg 38mg Garlic
Iron 1.7mg 0.69mg Garlic
Magnesium 25mg 27mg Sweet potato
Phosphorus 153mg 54mg Garlic
Potassium 401mg 475mg Sweet potato
Sodium 17mg 36mg Garlic
Zinc 1.16mg 0.32mg Garlic
Copper 0.299mg 0.161mg Garlic
Manganese 1.672mg 0.497mg Garlic
Selenium 14.2µg 0.2µg Garlic
Vitamin A 9IU 19218IU Sweet potato
Vitamin A RAE 0µg 961µg Sweet potato
Vitamin E 0.08mg 0.71mg Sweet potato
Vitamin C 31.2mg 19.6mg Garlic
Vitamin B1 0.2mg 0.107mg Garlic
Vitamin B2 0.11mg 0.106mg Garlic
Vitamin B3 0.7mg 1.487mg Sweet potato
Vitamin B5 0.596mg 0.884mg Sweet potato
Vitamin B6 1.235mg 0.286mg Garlic
Folate 3µg 6µg Sweet potato
Vitamin K 1.7µg 2.3µg Sweet potato
Tryptophan 0.066mg 0.04mg Garlic
Threonine 0.157mg 0.107mg Garlic
Isoleucine 0.217mg 0.07mg Garlic
Leucine 0.308mg 0.118mg Garlic
Lysine 0.273mg 0.084mg Garlic
Methionine 0.076mg 0.037mg Garlic
Phenylalanine 0.183mg 0.114mg Garlic
Valine 0.291mg 0.11mg Garlic
Histidine 0.113mg 0.039mg Garlic
Saturated Fat 0.089g 0.052g Sweet potato
Monounsaturated Fat 0.011g 0.002g Garlic
Polyunsaturated fat 0.249g 0.092g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
120%
Sweet potato
Minerals Daily Need Coverage Score
67%
Garlic
25%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.037g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 5.48g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.