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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 of 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.

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
:
3
Red potato
Red potato
Contains more Calcium +1911.1%
Contains more Iron +142.9%
Contains more Phosphorus +112.5%
Contains more Zinc +190%
Contains more Copper +71.8%
Contains more Manganese +866.5%
Contains more Magnesium +12%
Contains more Potassium +35.9%
Contains less Sodium -29.4%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Contains more Calcium +1911.1%
Contains more Iron +142.9%
Contains more Phosphorus +112.5%
Contains more Zinc +190%
Contains more Copper +71.8%
Contains more Manganese +866.5%
Contains more Magnesium +12%
Contains more Potassium +35.9%
Contains less Sodium -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
5
:
4
Red potato
Red potato
Contains more Vitamin C +147.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +482.5%
Contains more Vitamin A +11.1%
Contains more Vitamin B3 +127.9%
Contains more Folate +800%
Contains more Vitamin K +64.7%
Equal in Vitamin E - 0.08
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%
Red potato
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% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Contains more Vitamin C +147.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +482.5%
Contains more Vitamin A +11.1%
Contains more Vitamin B3 +127.9%
Contains more Folate +800%
Contains more Vitamin K +64.7%
Equal in Vitamin E - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Red potato
Red potato
Contains more Protein +176.5%
Contains more Fats +233.3%
Contains more Carbs +68.8%
Contains more Other +16.3%
Contains more Water +30.9%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Red potato
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 Protein +176.5%
Contains more Fats +233.3%
Contains more Carbs +68.8%
Contains more Other +16.3%
Contains more Water +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Red potato
Red potato
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +479.1%
Contains less Saturated Fat -70.8%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +479.1%
Contains less Saturated Fat -70.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Red potato Opinion
Net carbs 30.96g 17.79g Garlic
Protein 6.36g 2.3g Garlic
Fats 0.5g 0.15g Garlic
Carbs 33.06g 19.59g Garlic
Calories 149kcal 89kcal Garlic
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1g 1.43g Garlic
Fiber 2.1g 1.8g Garlic
Calcium 181mg 9mg Garlic
Iron 1.7mg 0.7mg Garlic
Magnesium 25mg 28mg Red potato
Phosphorus 153mg 72mg Garlic
Potassium 401mg 545mg Red potato
Sodium 17mg 12mg Red potato
Zinc 1.16mg 0.4mg Garlic
Copper 0.299mg 0.174mg Garlic
Manganese 1.672mg 0.173mg Garlic
Selenium 14.2µg Garlic
Vitamin A 9IU 10IU Red potato
Vitamin A RAE 0µg 1µg Red potato
Vitamin E 0.08mg 0.08mg
Vitamin C 31.2mg 12.6mg Garlic
Vitamin B1 0.2mg 0.072mg Garlic
Vitamin B2 0.11mg 0.05mg Garlic
Vitamin B3 0.7mg 1.595mg Red potato
Vitamin B5 0.596mg 0.341mg Garlic
Vitamin B6 1.235mg 0.212mg Garlic
Folate 3µg 27µg Red potato
Vitamin K 1.7µg 2.8µg Red potato
Tryptophan 0.066mg 0.023mg Garlic
Threonine 0.157mg 0.075mg Garlic
Isoleucine 0.217mg 0.074mg Garlic
Leucine 0.308mg 0.109mg Garlic
Lysine 0.273mg 0.12mg Garlic
Methionine 0.076mg 0.035mg Garlic
Phenylalanine 0.183mg 0.091mg Garlic
Valine 0.291mg 0.115mg Garlic
Histidine 0.113mg 0.039mg Garlic
Saturated Fat 0.089g 0.026g Red potato
Monounsaturated Fat 0.011g 0.002g Garlic
Polyunsaturated fat 0.249g 0.043g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Red potato
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
17%
Red potato
Minerals Daily Need Coverage Score
67%
Garlic
22%
Red potato

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 59)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.