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Garlic vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between garlic and sweet potatoes

  • Garlic has more vitamin B6, manganese, selenium, copper, calcium, phosphorus, vitamin C, iron, and vitamin B1; however, sweet potatoes are higher in vitamin A.
  • Sweet potatoes cover your daily need for vitamin A, 384% more than garlic.
  • Garlic has 71 times more selenium than sweet potatoes. While garlic has 14.2µg of selenium, sweet potatoes have only 0.2µg.
  • The glycemic index of sweet potatoes is higher.

These are the specific foods used in this comparison Garlic, raw and Sweet potato, cooked, baked in skin, flesh, without salt.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 11% 42% 26% 54% 8.7% 23% 4.7% 65% 1.1%
Contains more CalciumCalcium +376.3%
Contains more IronIron +146.4%
Contains more CopperCopper +85.7%
Contains more ZincZinc +262.5%
Contains more PhosphorusPhosphorus +183.3%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +236.4%
Contains more SeleniumSelenium +7000%
Contains more PotassiumPotassium +18.5%
~equal in Magnesium ~27mg

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.
Garlic
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 65% 320% 14% 0% 27% 24% 28% 53% 66% 0% 5.8% 4.5% 7.1%
Contains more Vitamin CVitamin C +59.2%
Contains more Vitamin B1Vitamin B1 +86.9%
Contains more Vitamin B6Vitamin B6 +331.8%
Contains more CholineCholine +77.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +787.5%
Contains more Vitamin B3Vitamin B3 +112.4%
Contains more Vitamin B5Vitamin B5 +48.3%
Contains more Vitamin KVitamin K +35.3%
Contains more FolateFolate +100%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.106mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Sweet potato DV% diff.
Vitamin A 0µg 961µg 107%
Vitamin B6 1.235mg 0.286mg 73%
Manganese 1.672mg 0.497mg 51%
Selenium 14.2µg 0.2µg 25%
Copper 0.299mg 0.161mg 15%
Phosphorus 153mg 54mg 14%
Calcium 181mg 38mg 14%
Vitamin C 31.2mg 19.6mg 13%
Iron 1.7mg 0.69mg 13%
Protein 6.36g 2.01g 9%
Zinc 1.16mg 0.32mg 8%
Vitamin B1 0.2mg 0.107mg 8%
Vitamin B5 0.596mg 0.884mg 6%
Fiber 2.1g 3.3g 5%
Vitamin B3 0.7mg 1.487mg 5%
Carbs 33.06g 20.71g 4%
Vitamin E 0.08mg 0.71mg 4%
Calories 149kcal 90kcal 3%
Starch 7.05g 3%
Potassium 401mg 475mg 2%
Choline 23.2mg 13.1mg 2%
Sodium 17mg 36mg 1%
Vitamin K 1.7µg 2.3µg 1%
Polyunsaturated fat 0.249g 0.092g 1%
Folate 3µg 6µg 1%
Fructose 0.5g 1%
Fats 0.5g 0.15g 1%
Net carbs 30.96g 17.41g N/A
Magnesium 25mg 27mg 0%
Sugar 1g 6.48g N/A
Vitamin B2 0.11mg 0.106mg 0%
Saturated fat 0.089g 0.052g 0%
Monounsaturated fat 0.011g 0.002g 0%
Tryptophan 0.066mg 0.04mg 0%
Threonine 0.157mg 0.107mg 0%
Isoleucine 0.217mg 0.07mg 0%
Leucine 0.308mg 0.118mg 0%
Lysine 0.273mg 0.084mg 0%
Methionine 0.076mg 0.037mg 0%
Phenylalanine 0.183mg 0.114mg 0%
Valine 0.291mg 0.11mg 0%
Histidine 0.113mg 0.039mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
2% 21% 76%
Protein: 2.01 g
Fats: 0.15 g
Carbs: 20.71 g
Water: 75.78 g
Other: 1.35 g
Contains more ProteinProtein +216.4%
Contains more FatsFats +233.3%
Contains more CarbsCarbs +59.6%
Contains more WaterWater +29.4%
~equal in Other ~1.35g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
36% 63%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.092 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +170.7%
Contains less Sat. FatSaturated fat -41.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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/168483/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.