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
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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 | +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% |
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 | +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% |
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:
2.01 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
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
0.052 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% |
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 Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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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 | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
41%
47%
Minerals Daily Need Coverage Score
67%
25%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.037g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic is lower in Sugar (difference - 5.48g)
Which food contains less Sodium?
Garlic contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 40)
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?
?
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.