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% |
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% |
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% |
