Garlic vs. Mashed potato — In-Depth Nutrition Comparison
Compare
The main differences between garlic and mashed potato
- Garlic is richer than mashed potato in vitamin B6, manganese, vitamin C, copper, selenium, iron, calcium, vitamin B1, and phosphorus.
- Daily need coverage for vitamin B6 for garlic is 86% higher.
- Garlic contains less sodium.
- Garlic has a lower glycemic index than mashed potato.
Food types used in this article are Garlic, raw and Fast foods, potato, mashed.
Infographic
Infographic link
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 MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +905.6% |
| Contains more PotassiumPotassium | +40.2% |
| Contains more IronIron | +448.4% |
| Contains more CopperCopper | +754.3% |
| Contains more ZincZinc | +427.3% |
| Contains more PhosphorusPhosphorus | +159.3% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +1606.1% |
| Contains more SeleniumSelenium | +1675% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1233.3% |
| Contains more Vitamin B2Vitamin B2 | +633.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +929.2% |
| Contains more CholineCholine | +73.1% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +425% |
| Contains more Vitamin B3Vitamin B3 | +54.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +247.1% |
| Contains more FolateFolate | +200% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.235mg | 0.12mg | 86% |
| Manganese | 1.672mg | 0.098mg | 68% |
| Vitamin C | 31.2mg | 0mg | 35% |
| Copper | 0.299mg | 0.035mg | 29% |
| Selenium | 14.2µg | 0.8µg | 24% |
| Iron | 1.7mg | 0.31mg | 17% |
| Calcium | 181mg | 18mg | 16% |
| Vitamin B1 | 0.2mg | 0.015mg | 15% |
| Phosphorus | 153mg | 59mg | 13% |
| Sodium | 17mg | 306mg | 13% |
| Vitamin B5 | 0.596mg | 12% | |
| Protein | 6.36g | 1.65g | 9% |
| Zinc | 1.16mg | 0.22mg | 9% |
| Polyunsaturated fat | 0.249g | 1.342g | 7% |
| Vitamin B2 | 0.11mg | 0.015mg | 7% |
| Carbs | 33.06g | 14.65g | 6% |
| Starch | 12.1g | 5% | |
| Vitamin A | 0µg | 43µg | 5% |
| Vitamin K | 1.7µg | 5.9µg | 4% |
| Fats | 0.5g | 2.82g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Calories | 149kcal | 89kcal | 3% |
| Fiber | 2.1g | 1.3g | 3% |
| Potassium | 401mg | 286mg | 3% |
| Vitamin E | 0.08mg | 0.42mg | 2% |
| Vitamin B3 | 0.7mg | 1.08mg | 2% |
| Magnesium | 25mg | 15mg | 2% |
| Folate | 3µg | 9µg | 2% |
| Choline | 23.2mg | 13.4mg | 2% |
| Saturated fat | 0.089g | 0.577g | 2% |
| Monounsaturated fat | 0.011g | 0.72g | 2% |
| Net carbs | 30.96g | 13.35g | N/A |
| Sugar | 1g | 0.5g | N/A |
| Trans fat | 0g | 0.105g | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +285.5% |
| Contains more CarbsCarbs | +125.7% |
| Contains more OtherOther | +19% |
| Contains more FatsFats | +464% |
| Contains more WaterWater | +35.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +6445.5% |
| Contains more Poly. FatPolyunsaturated fat | +439% |
