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  6. Garlic vs. Red potato

Garlic vs. Red potato — In-Depth Nutrition Comparison

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Summary of differences between garlic and red potato

  • Garlic has more vitamin B6, manganese, vitamin C, calcium, copper, iron, phosphorus, vitamin B1, and zinc; however, red potato is higher in folate.
  • Garlic covers your daily need for vitamin B6, 79% more than red potato.
  • Garlic has 20 times more calcium than red potato. While garlic has 181mg of calcium, red potato has only 9mg.
  • The glycemic index of red potato is higher.

These are the specific foods used in this comparison Garlic, raw and Potatoes, red, flesh, and skin, baked.

Infographic

Garlic vs Red potato 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 2.7% 48% 26% 58% 11% 31% 1.6% 23% 0%
Contains more CalciumCalcium +1911.1%
Contains more IronIron +142.9%
Contains more CopperCopper +71.8%
Contains more ZincZinc +190%
Contains more PhosphorusPhosphorus +112.5%
Contains more ManganeseManganese +866.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +12%
Contains more PotassiumPotassium +35.9%
Contains less SodiumSodium -29.4%

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
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%
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 42% 0.33% 1.6% 0% 18% 12% 30% 20% 49% 0% 7% 20% 10%
Contains more Vitamin CVitamin C +147.6%
Contains more Vitamin B1Vitamin B1 +177.8%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B5Vitamin B5 +74.8%
Contains more Vitamin B6Vitamin B6 +482.5%
Contains more CholineCholine +22.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +127.9%
Contains more Vitamin KVitamin K +64.7%
Contains more FolateFolate +800%
~equal in Vitamin E ~0.08mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Red potato DV% diff.
Vitamin B6 1.235mg 0.212mg 79%
Manganese 1.672mg 0.173mg 65%
Selenium 14.2µg 26%
Vitamin C 31.2mg 12.6mg 21%
Calcium 181mg 9mg 17%
Copper 0.299mg 0.174mg 14%
Iron 1.7mg 0.7mg 13%
Phosphorus 153mg 72mg 12%
Vitamin B1 0.2mg 0.072mg 11%
Protein 6.36g 2.3g 8%
Zinc 1.16mg 0.4mg 7%
Vitamin B3 0.7mg 1.595mg 6%
Folate 3µg 27µg 6%
Starch 15.15g 6%
Vitamin B5 0.596mg 0.341mg 5%
Vitamin B2 0.11mg 0.05mg 5%
Potassium 401mg 545mg 4%
Carbs 33.06g 19.59g 4%
Calories 149kcal 89kcal 3%
Fructose 0.44g 1%
Polyunsaturated fat 0.249g 0.043g 1%
Fiber 2.1g 1.8g 1%
Magnesium 25mg 28mg 1%
Vitamin K 1.7µg 2.8µg 1%
Fats 0.5g 0.15g 1%
Choline 23.2mg 18.9mg 1%
Net carbs 30.96g 17.79g N/A
Sugar 1g 1.43g N/A
Sodium 17mg 12mg 0%
Vitamin E 0.08mg 0.08mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.089g 0.026g 0%
Monounsaturated fat 0.011g 0.002g 0%
Tryptophan 0.066mg 0.023mg 0%
Threonine 0.157mg 0.075mg 0%
Isoleucine 0.217mg 0.074mg 0%
Leucine 0.308mg 0.109mg 0%
Lysine 0.273mg 0.12mg 0%
Methionine 0.076mg 0.035mg 0%
Phenylalanine 0.183mg 0.091mg 0%
Valine 0.291mg 0.115mg 0%
Histidine 0.113mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Contains more ProteinProtein +176.5%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +68.8%
Contains more OtherOther +16.3%
Contains more WaterWater +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
37% 3% 61%
Saturated fat: Sat. Fat 0.026 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.043 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +479.1%
Contains less Sat. FatSaturated fat -70.8%

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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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.