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French fries vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between french fries and garlic

  • French fries have more vitamin B3 and vitamin E; however, garlic is higher in vitamin B6, manganese, vitamin C, selenium, copper, calcium, and iron.
  • Garlic covers your daily need for vitamin B6, 66% more than french fries.
  • French fries have 26 times more saturated fat than garlic. While french fries have 2.336g of saturated fat, garlic has only 0.089g.
  • The glycemic index of french fries is higher.

These are the specific foods used in this comparison Fast foods, potato, french fried in vegetable oil and Garlic, raw.

Infographic

French fries vs Garlic 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +40%
Contains more PotassiumPotassium +44.4%
Contains more CalciumCalcium +905.6%
Contains more IronIron +109.9%
Contains more CopperCopper +141.1%
Contains more ZincZinc +132%
Contains more PhosphorusPhosphorus +22.4%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +576.9%
Contains more SeleniumSelenium +1477.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Garlic
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +1987.5%
Contains more Vitamin B3Vitamin B3 +329.1%
Contains more Vitamin KVitamin K +558.8%
Contains more FolateFolate +900%
Contains more CholineCholine +58.6%
Contains more Vitamin CVitamin C +563.8%
Contains more Vitamin B1Vitamin B1 +17.6%
Contains more Vitamin B2Vitamin B2 +182.1%
Contains more Vitamin B6Vitamin B6 +232%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.596mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more FatsFats +2846%
Contains more CarbsCarbs +25.3%
Contains more OtherOther +23.3%
Contains more ProteinProtein +85.4%
Contains more WaterWater +52%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +54163.6%
Contains more Poly. FatPolyunsaturated fat +2067.9%
Contains less Sat. FatSaturated fat -96.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient French fries Garlic DV% diff.
Vitamin B6 0.372mg 1.235mg 66%
Manganese 0.247mg 1.672mg 62%
Polyunsaturated fat 5.398g 0.249g 34%
Vitamin C 4.7mg 31.2mg 29%
Selenium 0.9µg 14.2µg 24%
Fats 14.73g 0.5g 22%
Copper 0.124mg 0.299mg 19%
Calcium 18mg 181mg 16%
Monounsaturated fat 5.969g 0.011g 15%
Vitamin B3 3.004mg 0.7mg 14%
Iron 0.81mg 1.7mg 11%
Vitamin E 1.67mg 0.08mg 11%
Saturated fat 2.336g 0.089g 10%
Vitamin K 11.2µg 1.7µg 8%
Calories 312kcal 149kcal 8%
Sodium 210mg 17mg 8%
Fiber 3.8g 2.1g 7%
Folate 30µg 3µg 7%
Zinc 0.5mg 1.16mg 6%
Protein 3.43g 6.36g 6%
Vitamin B2 0.039mg 0.11mg 5%
Potassium 579mg 401mg 5%
Phosphorus 125mg 153mg 4%
Vitamin B1 0.17mg 0.2mg 3%
Carbs 41.44g 33.06g 3%
Magnesium 35mg 25mg 2%
Choline 36.8mg 23.2mg 2%
Net carbs 37.64g 30.96g N/A
Sugar 0.3g 1g N/A
Vitamin B5 0.58mg 0.596mg 0%
Trans fat 0.06g 0g N/A
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
French fries Garlic
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
French fries
41%
Garlic
Minerals Daily Need Coverage Score
28%
French fries
67%
Garlic

Comparison summary

Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 193mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 2.247g)
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 is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.7g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $0.6)
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.