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Garlic vs Sweet potato - In-Depth Nutrition Comparison

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Important differences between Garlic and Sweet potato

  • Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, Copper, Phosphorus, Calcium, Iron, and Vitamin B1, however Sweet potato has more Vitamin A RAE.
  • Garlic's daily need coverage for Vitamin B6 is 79% more.
  • Garlic has 24 times more Selenium than Sweet potato. Garlic has 14.2µg of Selenium, while Sweet potato has 0.6µg.

The food varieties used in the comparison are Garlic, raw and Sweet potato, raw, unprepared.

Infographic

Garlic vs Sweet potato 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +503.3%
Contains more Iron +178.7%
Contains more Phosphorus +225.5%
Contains more Potassium +19%
Contains less Sodium -69.1%
Contains more Zinc +286.7%
Contains more Copper +98%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 23% 18% 21% 30% 8% 9% 51%
Contains more Calcium +503.3%
Contains more Iron +178.7%
Contains more Phosphorus +225.5%
Contains more Potassium +19%
Contains less Sodium -69.1%
Contains more Zinc +286.7%
Contains more Copper +98%
Equal in Magnesium - 25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
5
:
Contains more Vitamin C +1200%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +490.9%
Contains more Vitamin A +157533.3%
Contains more Vitamin E +225%
Contains more Vitamin B5 +34.2%
Contains more Folate +266.7%
Equal in Vitamin K - 1.8
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +490.9%
Contains more Vitamin A +157533.3%
Contains more Vitamin E +225%
Contains more Vitamin B5 +34.2%
Contains more Folate +266.7%
Equal in Vitamin K - 1.8

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Sweet potato
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium 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 Sweet potato Opinion
Net carbs 30.96g 17.12g Garlic
Protein 6.36g 1.57g Garlic
Fats 0.5g 0.05g Garlic
Carbs 33.06g 20.12g Garlic
Calories 149kcal 86kcal Garlic
Starch g 12.65g Sweet potato
Fructose g 0.7g Sweet potato
Sugar 1g 4.18g Garlic
Fiber 2.1g 3g Sweet potato
Calcium 181mg 30mg Garlic
Iron 1.7mg 0.61mg Garlic
Magnesium 25mg 25mg
Phosphorus 153mg 47mg Garlic
Potassium 401mg 337mg Garlic
Sodium 17mg 55mg Garlic
Zinc 1.16mg 0.3mg Garlic
Copper 0.299mg 0.151mg Garlic
Vitamin A 9IU 14187IU Sweet potato
Vitamin E 0.08mg 0.26mg Sweet potato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 2.4mg Garlic
Vitamin B1 0.2mg 0.078mg Garlic
Vitamin B2 0.11mg 0.061mg Garlic
Vitamin B3 0.7mg 0.557mg Garlic
Vitamin B5 0.596mg 0.8mg Sweet potato
Vitamin B6 1.235mg 0.209mg Garlic
Folate 3µg 11µg Sweet potato
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 1.8µg Sweet potato
Tryptophan 0.066mg 0.031mg Garlic
Threonine 0.157mg 0.083mg Garlic
Isoleucine 0.217mg 0.055mg Garlic
Leucine 0.308mg 0.092mg Garlic
Lysine 0.273mg 0.066mg Garlic
Methionine 0.076mg 0.029mg Garlic
Phenylalanine 0.183mg 0.089mg Garlic
Valine 0.291mg 0.086mg Garlic
Histidine 0.113mg 0.031mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.018g Sweet potato
Monounsaturated Fat 0.011g 0.001g Garlic
Polyunsaturated fat 0.249g 0.014g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Sweet potato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
85
Sweet potato
Mineral Summary Score
46
Garlic
21
Sweet potato

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
9%
Sweet potato
Carbohydrates
33%
Garlic
20%
Sweet potato
Fats
2%
Garlic
0%
Sweet potato

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.071g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.18g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 40)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.