Garlic vs. Russet potato — In-Depth Nutrition Comparison
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Differences between Garlic and Russet potato
- Russet potato contains 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 potato contains 28 times less Selenium than Garlic. Garlic contains 14.2µg of Selenium, while Russet potato contains 0.5µg.
The food types used in this comparison are Garlic, raw and Potatoes, Russet, flesh and skin, baked.
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
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Calcium
+905.6%
Contains
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Iron
+58.9%
Contains
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Phosphorus
+115.5%
Contains
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Zinc
+231.4%
Contains
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Copper
+179.4%
Contains
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Manganese
+633.3%
Contains
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Selenium
+2740%
Contains
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Magnesium
+20%
Contains
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Potassium
+37.2%
Contains
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Sodium
-17.6%
Contains
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Calcium
+905.6%
Contains
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Iron
+58.9%
Contains
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Phosphorus
+115.5%
Contains
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Zinc
+231.4%
Contains
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Copper
+179.4%
Contains
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Manganese
+633.3%
Contains
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Selenium
+2740%
Contains
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Magnesium
+20%
Contains
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Potassium
+37.2%
Contains
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Sodium
-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.
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Contains
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Vitamin E
+14.3%
Contains
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Vitamin C
+275.9%
Contains
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Vitamin B1
+198.5%
Contains
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Vitamin B2
+129.2%
Contains
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Vitamin B5
+56.8%
Contains
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Vitamin B6
+248.9%
Contains
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Vitamin A
+11.1%
Contains
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Vitamin B3
+92.6%
Contains
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Folate
+766.7%
Contains
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Vitamin K
+17.6%
Contains
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Vitamin E
+14.3%
Contains
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Vitamin C
+275.9%
Contains
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Vitamin B1
+198.5%
Contains
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Vitamin B2
+129.2%
Contains
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Vitamin B5
+56.8%
Contains
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Vitamin B6
+248.9%
Contains
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Vitamin A
+11.1%
Contains
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Vitamin B3
+92.6%
Contains
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Folate
+766.7%
Contains
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Vitamin K
+17.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+141.8%
Contains
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Fats
+284.6%
Contains
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Carbs
+54.2%
Contains
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Other
+11.1%
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Water
+27.1%
Equal in Other - 1.35
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
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Protein
+141.8%
Contains
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Fats
+284.6%
Contains
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Carbs
+54.2%
Contains
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Other
+11.1%
Contains
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Water
+27.1%
Equal in Other - 1.35
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+266.7%
Contains
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Polyunsaturated fat
+361.1%
Contains
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Saturated Fat
-64%
Saturated Fat:
0.089 g
Monounsaturated Fat:
0.011 g
Polyunsaturated fat:
0.249 g
Saturated Fat:
0.032 g
Monounsaturated Fat:
0.003 g
Polyunsaturated fat:
0.054 g
Contains
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Monounsaturated Fat
+266.7%
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Polyunsaturated fat
+361.1%
Contains
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Saturated 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 | |
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Opinion |
| Net carbs | 30.96g | 19.14g |
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| Protein | 6.36g | 2.63g |
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| Fats | 0.5g | 0.13g |
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| Carbs | 33.06g | 21.44g |
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| Calories | 149kcal | 97kcal |
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| Starch | 17.45g |
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| Fructose | 0.32g |
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| Sugar | 1g | 1.08g |
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| Fiber | 2.1g | 2.3g |
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| Calcium | 181mg | 18mg |
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| Iron | 1.7mg | 1.07mg |
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| Magnesium | 25mg | 30mg |
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| Phosphorus | 153mg | 71mg |
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| Potassium | 401mg | 550mg |
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| Sodium | 17mg | 14mg |
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| Zinc | 1.16mg | 0.35mg |
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| Copper | 0.299mg | 0.107mg |
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| Manganese | 1.672mg | 0.228mg |
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| Selenium | 14.2µg | 0.5µg |
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| Vitamin A | 9IU | 10IU |
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| Vitamin A RAE | 0µg | 1µg |
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| Vitamin E | 0.08mg | 0.07mg |
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| Vitamin C | 31.2mg | 8.3mg |
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| Vitamin B1 | 0.2mg | 0.067mg |
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| Vitamin B2 | 0.11mg | 0.048mg |
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| Vitamin B3 | 0.7mg | 1.348mg |
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| Vitamin B5 | 0.596mg | 0.38mg |
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| Vitamin B6 | 1.235mg | 0.354mg |
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| Folate | 3µg | 26µg |
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| Vitamin K | 1.7µg | 2µg |
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| Tryptophan | 0.066mg | 0.027mg |
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| Threonine | 0.157mg | 0.086mg |
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| Isoleucine | 0.217mg | 0.085mg |
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| Leucine | 0.308mg | 0.125mg |
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| Lysine | 0.273mg | 0.137mg |
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| Methionine | 0.076mg | 0.041mg |
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| Phenylalanine | 0.183mg | 0.104mg |
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| Valine | 0.291mg | 0.131mg |
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| Histidine | 0.113mg | 0.044mg |
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| Saturated Fat | 0.089g | 0.032g |
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| Monounsaturated Fat | 0.011g | 0.003g |
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| Polyunsaturated fat | 0.249g | 0.054g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
43%
18%
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?
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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.