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Garlic vs Potato - In-Depth Nutrition Comparison

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What are the differences between Garlic and Potato?

  • Garlic is richer than Potato in Vitamin B6, Manganese, Selenium, Copper, Calcium, Phosphorus, Vitamin C, Iron, Vitamin B1, and Zinc.
  • Garlic's daily need coverage for Vitamin B6 is 72% more.
  • Garlic has 36 times more Selenium than Potato. While Garlic has 14.2µg of Selenium, Potato has only 0.4µg.

We used Garlic, raw and Potatoes, flesh and skin, raw types in this article.

Infographic

Garlic vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
6
:
2
Potato
Contains more Calcium +1408.3%
Contains more Iron +109.9%
Contains more Phosphorus +168.4%
Contains more Zinc +286.7%
Contains more Copper +171.8%
Contains less Sodium -64.7%
Equal in Magnesium - 23
Equal in Potassium - 425
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 31% 17% 25% 38% 1% 9% 37%
Contains more Calcium +1408.3%
Contains more Iron +109.9%
Contains more Phosphorus +168.4%
Contains more Zinc +286.7%
Contains more Copper +171.8%
Contains less Sodium -64.7%
Equal in Magnesium - 23
Equal in Potassium - 425

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
3
Potato
Contains more Vitamin A +350%
Contains more Vitamin E +700%
Contains more Vitamin C +58.4%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B5 +102%
Contains more Vitamin B6 +314.4%
Contains more Vitamin B3 +51.6%
Contains more Folate +400%
Contains more Vitamin K +17.6%
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 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
Contains more Vitamin A +350%
Contains more Vitamin E +700%
Contains more Vitamin C +58.4%
Contains more Vitamin B1 +146.9%
Contains more Vitamin B2 +243.8%
Contains more Vitamin B5 +102%
Contains more Vitamin B6 +314.4%
Contains more Vitamin B3 +51.6%
Contains more Folate +400%
Contains more Vitamin K +17.6%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Potato Opinion
Net carbs 30.96g 15.39g Garlic
Protein 6.36g 2.05g Garlic
Fats 0.5g 0.09g Garlic
Carbs 33.06g 17.49g Garlic
Calories 149kcal 77kcal Garlic
Starch g 15.29g Potato
Fructose g 0.26g Potato
Sugar 1g 0.82g Potato
Fiber 2.1g 2.1g
Calcium 181mg 12mg Garlic
Iron 1.7mg 0.81mg Garlic
Magnesium 25mg 23mg Garlic
Phosphorus 153mg 57mg Garlic
Potassium 401mg 425mg Potato
Sodium 17mg 6mg Potato
Zinc 1.16mg 0.3mg Garlic
Copper 0.299mg 0.11mg Garlic
Vitamin A 9IU 2IU Garlic
Vitamin E 0.08mg 0.01mg Garlic
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 19.7mg Garlic
Vitamin B1 0.2mg 0.081mg Garlic
Vitamin B2 0.11mg 0.032mg Garlic
Vitamin B3 0.7mg 1.061mg Potato
Vitamin B5 0.596mg 0.295mg Garlic
Vitamin B6 1.235mg 0.298mg Garlic
Folate 3µg 15µg Potato
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 2µg Potato
Tryptophan 0.066mg 0.021mg Garlic
Threonine 0.157mg 0.067mg Garlic
Isoleucine 0.217mg 0.066mg Garlic
Leucine 0.308mg 0.098mg Garlic
Lysine 0.273mg 0.107mg Garlic
Methionine 0.076mg 0.032mg Garlic
Phenylalanine 0.183mg 0.081mg Garlic
Valine 0.291mg 0.103mg Garlic
Histidine 0.113mg 0.035mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.025g Potato
Monounsaturated Fat 0.011g 0.002g Garlic
Polyunsaturated fat 0.249g 0.042g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
18
Potato
Mineral Summary Score
46
Garlic
20
Potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
12%
Potato
Carbohydrates
33%
Garlic
17%
Potato
Fats
2%
Garlic
0%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.064g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.