Garlic vs. Potato — In-Depth Nutrition Comparison
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What are the differences between garlic and potatoes?
- Garlic is richer than potatoes 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 potatoes. While garlic has 14.2µg of selenium, potatoes have only 0.4µg.
- The glycemic index of garlic is lower.
We used Garlic, raw and Potatoes, flesh, and skin, raw types in this article.
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 CalciumCalcium | +1408.3% |
| Contains more IronIron | +109.9% |
| Contains more CopperCopper | +171.8% |
| Contains more ZincZinc | +286.7% |
| Contains more PhosphorusPhosphorus | +168.4% |
| Contains more ManganeseManganese | +736% |
| Contains more SeleniumSelenium | +3450% |
| Contains less SodiumSodium | -64.7% |
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 | +58.4% |
| Contains more Vitamin EVitamin E | +700% |
| Contains more Vitamin B1Vitamin B1 | +146.9% |
| Contains more Vitamin B2Vitamin B2 | +243.8% |
| Contains more Vitamin B5Vitamin B5 | +102% |
| Contains more Vitamin B6Vitamin B6 | +314.4% |
| Contains more CholineCholine | +91.7% |
| Contains more Vitamin B3Vitamin B3 | +51.6% |
| Contains more Vitamin KVitamin K | +17.6% |
| Contains more FolateFolate | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.235mg | 0.298mg | 72% |
| Manganese | 1.672mg | 0.2mg | 64% |
| Selenium | 14.2µg | 0.4µg | 25% |
| Copper | 0.299mg | 0.11mg | 21% |
| Calcium | 181mg | 12mg | 17% |
| Phosphorus | 153mg | 57mg | 14% |
| Vitamin C | 31.2mg | 19.7mg | 13% |
| Iron | 1.7mg | 0.81mg | 11% |
| Vitamin B1 | 0.2mg | 0.081mg | 10% |
| Protein | 6.36g | 2.05g | 9% |
| Zinc | 1.16mg | 0.3mg | 8% |
| Vitamin B5 | 0.596mg | 0.295mg | 6% |
| Vitamin B2 | 0.11mg | 0.032mg | 6% |
| Starch | 15.29g | 6% | |
| Carbs | 33.06g | 17.49g | 5% |
| Calories | 149kcal | 77kcal | 4% |
| Folate | 3µg | 15µg | 3% |
| Vitamin B3 | 0.7mg | 1.061mg | 2% |
| Choline | 23.2mg | 12.1mg | 2% |
| Polyunsaturated fat | 0.249g | 0.042g | 1% |
| Potassium | 401mg | 425mg | 1% |
| Fats | 0.5g | 0.09g | 1% |
| Net carbs | 30.96g | 15.39g | N/A |
| Magnesium | 25mg | 23mg | 0% |
| Sugar | 1g | 0.82g | N/A |
| Fiber | 2.1g | 2.1g | 0% |
| Sodium | 17mg | 6mg | 0% |
| Vitamin E | 0.08mg | 0.01mg | 0% |
| Vitamin K | 1.7µg | 2µg | 0% |
| Saturated fat | 0.089g | 0.025g | 0% |
| Monounsaturated fat | 0.011g | 0.002g | 0% |
| Tryptophan | 0.066mg | 0.021mg | 0% |
| Threonine | 0.157mg | 0.067mg | 0% |
| Isoleucine | 0.217mg | 0.066mg | 0% |
| Leucine | 0.308mg | 0.098mg | 0% |
| Lysine | 0.273mg | 0.107mg | 0% |
| Methionine | 0.076mg | 0.032mg | 0% |
| Phenylalanine | 0.183mg | 0.081mg | 0% |
| Valine | 0.291mg | 0.103mg | 0% |
| Histidine | 0.113mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +210.2% |
| Contains more FatsFats | +455.6% |
| Contains more CarbsCarbs | +89% |
| Contains more OtherOther | +33.9% |
| Contains more WaterWater | +35.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +450% |
| Contains more Poly. FatPolyunsaturated fat | +492.9% |
| Contains less Sat. FatSaturated fat | -71.9% |