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  6. Garlic vs. Potato flour

Garlic vs. Potato flour — In-Depth Nutrition Comparison

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How are Garlic and Potato flour different?

  • Garlic is richer in Manganese, Vitamin B6, Vitamin C, Selenium, Calcium, and Copper, while Potato flour is higher in Potassium, Vitamin B3, Fiber, and Magnesium.
  • Garlic covers your daily need of Manganese 59% more than Potato flour.
  • Garlic contains 13 times more Selenium than Potato flour. Garlic contains 14.2µg of Selenium, while Potato flour contains 1.1µg.

Garlic, raw and Potato flour types were used in this article.

Infographic

Garlic vs Potato flour 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.
Garlic
Garlic
7
:
3
Potato flour
Potato flour
Contains more Calcium +178.5%
Contains more Iron +23.2%
Contains less Sodium -69.1%
Contains more Zinc +114.8%
Contains more Copper +51.8%
Contains more Manganese +434.2%
Contains more Selenium +1190.9%
Contains more Magnesium +160%
Contains more Potassium +149.6%
Equal in Phosphorus - 168
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Potato flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 52% 47% 72% 89% 8% 15% 66% 41% 6%
Contains more Calcium +178.5%
Contains more Iron +23.2%
Contains less Sodium -69.1%
Contains more Zinc +114.8%
Contains more Copper +51.8%
Contains more Manganese +434.2%
Contains more Selenium +1190.9%
Contains more Magnesium +160%
Contains more Potassium +149.6%
Equal in Phosphorus - 168

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
Garlic
6
:
4
Potato flour
Potato flour
Contains more Vitamin A +∞%
Contains more Vitamin C +721.1%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +60.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +401%
Contains more Folate +733.3%
Garlic
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%
Potato flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 13% 57% 12% 66% 29% 178% 19% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +721.1%
Contains more Vitamin B2 +115.7%
Contains more Vitamin B5 +25.7%
Contains more Vitamin B6 +60.6%
Contains more Vitamin K +∞%
Contains more Vitamin E +212.5%
Contains more Vitamin B1 +14%
Contains more Vitamin B3 +401%
Contains more Folate +733.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Potato flour
Potato flour
Contains more Fats +47.1%
Contains more Water +798.5%
Contains more Carbs +151.4%
Contains more Other +109.3%
Equal in Protein - 6.9
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Potato flour
7% 83% 7% 3%
Protein: 6.9 g
Fats: 0.34 g
Carbs: 83.1 g
Water: 6.52 g
Other: 3.14 g
Contains more Fats +47.1%
Contains more Water +798.5%
Contains more Carbs +151.4%
Contains more Other +109.3%
Equal in Protein - 6.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
3
:
0
Potato flour
Potato flour
Contains more Monounsaturated Fat +37.5%
Contains more Polyunsaturated fat +66%
Equal in Saturated Fat - 0.09
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Potato flour
36% 3% 60%
Saturated Fat: 0.09 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.15 g
Contains more Monounsaturated Fat +37.5%
Contains more Polyunsaturated fat +66%
Equal in Saturated Fat - 0.09

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Potato flour Opinion
Net carbs 30.96g 77.2g Potato flour
Protein 6.36g 6.9g Potato flour
Fats 0.5g 0.34g Garlic
Carbs 33.06g 83.1g Potato flour
Calories 149kcal 357kcal Potato flour
Sugar 1g 3.52g Garlic
Fiber 2.1g 5.9g Potato flour
Calcium 181mg 65mg Garlic
Iron 1.7mg 1.38mg Garlic
Magnesium 25mg 65mg Potato flour
Phosphorus 153mg 168mg Potato flour
Potassium 401mg 1001mg Potato flour
Sodium 17mg 55mg Garlic
Zinc 1.16mg 0.54mg Garlic
Copper 0.299mg 0.197mg Garlic
Manganese 1.672mg 0.313mg Garlic
Selenium 14.2µg 1.1µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0.25mg Potato flour
Vitamin C 31.2mg 3.8mg Garlic
Vitamin B1 0.2mg 0.228mg Potato flour
Vitamin B2 0.11mg 0.051mg Garlic
Vitamin B3 0.7mg 3.507mg Potato flour
Vitamin B5 0.596mg 0.474mg Garlic
Vitamin B6 1.235mg 0.769mg Garlic
Folate 3µg 25µg Potato flour
Vitamin K 1.7µg 0µg Garlic
Tryptophan 0.066mg 0.115mg Potato flour
Threonine 0.157mg 0.28mg Potato flour
Isoleucine 0.217mg 0.299mg Potato flour
Leucine 0.308mg 0.425mg Potato flour
Lysine 0.273mg 0.413mg Potato flour
Methionine 0.076mg 0.107mg Potato flour
Phenylalanine 0.183mg 0.316mg Potato flour
Valine 0.291mg 0.356mg Potato flour
Histidine 0.113mg 0.166mg Potato flour
Saturated Fat 0.089g 0.09g Garlic
Monounsaturated Fat 0.011g 0.008g Garlic
Polyunsaturated fat 0.249g 0.15g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Potato flour
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
31%
Potato flour
Minerals Daily Need Coverage Score
67%
Garlic
41%
Potato flour

Comparison summary

Which food is lower in glycemic index?
Potato flour
Potato flour is lower in glycemic index (difference - 30)
Which food is cheaper?
Potato flour
Potato flour is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 2.52g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.001g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Potato flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168446/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.