Garlic vs. Russet potato — In-Depth Nutrition Comparison
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Differences between garlic and russet potatoes
- Russet potatoes contain less vitamin B6, manganese, vitamin C, selenium, copper, calcium, phosphorus, vitamin B1, iron, and zinc than garlic.
- Garlic's daily need coverage for vitamin B6 is 68% higher.
- Russet potatoes contain 28 times less selenium than garlic. Garlic contains 14.2µg of selenium, while russet potatoes contain 0.5µg.
- Garlic has a lower glycemic index. The glycemic index of garlic is 30, while the glycemic index of russet potatoes is 82.
The food types used in this comparison are Garlic, raw and Potatoes, Russet, flesh and skin, baked.
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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 | +905.6% |
| Contains more IronIron | +58.9% |
| Contains more CopperCopper | +179.4% |
| Contains more ZincZinc | +231.4% |
| Contains more PhosphorusPhosphorus | +115.5% |
| Contains more ManganeseManganese | +633.3% |
| Contains more SeleniumSelenium | +2740% |
| Contains more MagnesiumMagnesium | +20% |
| Contains more PotassiumPotassium | +37.2% |
| Contains less SodiumSodium | -17.6% |
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 | +275.9% |
| Contains more Vitamin EVitamin E | +14.3% |
| Contains more Vitamin B1Vitamin B1 | +198.5% |
| Contains more Vitamin B2Vitamin B2 | +129.2% |
| Contains more Vitamin B5Vitamin B5 | +56.8% |
| Contains more Vitamin B6Vitamin B6 | +248.9% |
| Contains more CholineCholine | +54.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +92.6% |
| Contains more Vitamin KVitamin K | +17.6% |
| Contains more FolateFolate | +766.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
6.36 g
Fats:
0.5 g
Carbs:
33.06 g
Water:
58.58 g
Other:
1.5 g
Protein:
2.63 g
Fats:
0.13 g
Carbs:
21.44 g
Water:
74.45 g
Other:
1.35 g
| Contains more ProteinProtein | +141.8% |
| Contains more FatsFats | +284.6% |
| Contains more CarbsCarbs | +54.2% |
| Contains more WaterWater | +27.1% |
~equal in
Other
~1.35g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.089 g
Monounsaturated fat:
Mono. Fat
0.011 g
Polyunsaturated fat:
Poly. Fat
0.249 g
Saturated fat:
Sat. Fat
0.032 g
Monounsaturated fat:
Mono. Fat
0.003 g
Polyunsaturated fat:
Poly. Fat
0.054 g
| Contains more Mono. FatMonounsaturated fat | +266.7% |
| Contains more Poly. FatPolyunsaturated fat | +361.1% |
| Contains less Sat. FatSaturated fat | -64% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B6 | 1.235mg | 0.354mg | 68% |
| Manganese | 1.672mg | 0.228mg | 63% |
| Selenium | 14.2µg | 0.5µg | 25% |
| Vitamin C | 31.2mg | 8.3mg | 25% |
| Copper | 0.299mg | 0.107mg | 21% |
| Calcium | 181mg | 18mg | 16% |
| Phosphorus | 153mg | 71mg | 12% |
| Vitamin B1 | 0.2mg | 0.067mg | 11% |
| Iron | 1.7mg | 1.07mg | 8% |
| Starch | 17.45g | 7% | |
| Zinc | 1.16mg | 0.35mg | 7% |
| Protein | 6.36g | 2.63g | 7% |
| Folate | 3µg | 26µg | 6% |
| Vitamin B2 | 0.11mg | 0.048mg | 5% |
| Potassium | 401mg | 550mg | 4% |
| Vitamin B5 | 0.596mg | 0.38mg | 4% |
| Vitamin B3 | 0.7mg | 1.348mg | 4% |
| Carbs | 33.06g | 21.44g | 4% |
| Calories | 149kcal | 97kcal | 3% |
| Polyunsaturated fat | 0.249g | 0.054g | 1% |
| Fiber | 2.1g | 2.3g | 1% |
| Magnesium | 25mg | 30mg | 1% |
| Fats | 0.5g | 0.13g | 1% |
| Choline | 23.2mg | 15mg | 1% |
| Net carbs | 30.96g | 19.14g | N/A |
| Sugar | 1g | 1.08g | N/A |
| Sodium | 17mg | 14mg | 0% |
| Vitamin E | 0.08mg | 0.07mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 1.7µg | 2µg | 0% |
| Saturated fat | 0.089g | 0.032g | 0% |
| Monounsaturated fat | 0.011g | 0.003g | 0% |
| Tryptophan | 0.066mg | 0.027mg | 0% |
| Threonine | 0.157mg | 0.086mg | 0% |
| Isoleucine | 0.217mg | 0.085mg | 0% |
| Leucine | 0.308mg | 0.125mg | 0% |
| Lysine | 0.273mg | 0.137mg | 0% |
| Methionine | 0.076mg | 0.041mg | 0% |
| Phenylalanine | 0.183mg | 0.104mg | 0% |
| Valine | 0.291mg | 0.131mg | 0% |
| Histidine | 0.113mg | 0.044mg | 0% |
| Fructose | 0.32g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
41%
17%
Minerals Daily Need Coverage Score
67%
23%
Comparison summary
Which food contains less Sodium?
Russet potato contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Russet potato is lower in Saturated fat (difference - 0.057g)
Which food is cheaper?
Russet potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 0.08g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 52)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
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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.