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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.
  • 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
Garlic
7
:
Contains more Iron +178.7%
Contains more Calcium +503.3%
Contains more Potassium +19%
Contains more Copper +98%
Contains more Zinc +286.7%
Contains more Phosphorus +225.5%
Contains less Sodium -69.1%
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Contains more Iron +178.7%
Contains more Calcium +503.3%
Contains more Potassium +19%
Contains more Copper +98%
Contains more Zinc +286.7%
Contains more Phosphorus +225.5%
Contains less Sodium -69.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
38%
Garlic
9%
Sweet potato
Carbohydrates
33%
Garlic
20%
Sweet potato
Fats
2%
Garlic
0%
Sweet potato

Comparison summary table

Pay attention at 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 Sugars ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 contains less Sugars?
Garlic
Garlic contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garlic Sweet potato Opinion
Calories 149 86 Garlic
Protein 6.36 1.57 Garlic
Fats 0.5 0.05 Garlic
Vitamin C 31.2 2.4 Garlic
Carbs 33.06 20.12 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.61 Garlic
Calcium 181 30 Garlic
Potassium 401 337 Garlic
Magnesium 25 25
Sugars 1 4.18 Garlic
Fiber 2.1 3 Sweet potato
Copper 0.299 0.151 Garlic
Zinc 1.16 0.3 Garlic
Starch 12.65 Sweet potato
Phosphorus 153 47 Garlic
Sodium 17 55 Garlic
Vitamin A 9 14187 Sweet potato
Vitamin E 0.08 0.26 Sweet potato
Vitamin D 0 0
Vitamin B1 0.2 0.078 Garlic
Vitamin B2 0.11 0.061 Garlic
Vitamin B3 0.7 0.557 Garlic
Vitamin B5 0.596 0.8 Sweet potato
Vitamin B6 1.235 0.209 Garlic
Vitamin B12 0 0
Vitamin K 1.7 1.8 Sweet potato
Folate 3 11 Sweet potato
Trans Fat 0 0
Saturated Fat 0.089 0.018 Sweet potato
Monounsaturated Fat 0.011 0.001 Garlic
Polyunsaturated fat 0.249 0.014 Garlic
Tryptophan 0.066 0.031 Garlic
Threonine 0.157 0.083 Garlic
Isoleucine 0.217 0.055 Garlic
Leucine 0.308 0.092 Garlic
Lysine 0.273 0.066 Garlic
Methionine 0.076 0.029 Garlic
Phenylalanine 0.183 0.089 Garlic
Valine 0.291 0.086 Garlic
Histidine 0.113 0.031 Garlic
Fructose 0.7 Sweet potato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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.