Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garlic
  5. Compare
  6. Garlic vs. Sweet potato

Garlic vs. Sweet potato — In-Depth Nutrition Comparison

Compare

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.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Garlic has 24 times more selenium than sweet potato. Garlic has 14.2µg of selenium, while sweet potato has 0.6µg.
  • Sweet potato has a higher glycemic index than garlic.

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

Infographic

Garlic vs Sweet potato infographic
Infographic link

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
Garlic
9
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +503.3%
Contains more PotassiumPotassium +19%
Contains more IronIron +178.7%
Contains more CopperCopper +98%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +225.5%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +548.1%
Contains more SeleniumSelenium +2266.7%
~equal in Magnesium ~25mg

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
Garlic
6
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B6Vitamin B6 +490.9%
Contains more CholineCholine +88.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more FolateFolate +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Garlic Sweet potato DV% diff.
Vitamin A 0µg 709µg 79%
Vitamin B6 1.235mg 0.209mg 79%
Manganese 1.672mg 0.258mg 61%
Vitamin C 31.2mg 2.4mg 32%
Selenium 14.2µg 0.6µg 25%
Copper 0.299mg 0.151mg 16%
Phosphorus 153mg 47mg 15%
Calcium 181mg 30mg 15%
Iron 1.7mg 0.61mg 14%
Vitamin B1 0.2mg 0.078mg 10%
Protein 6.36g 1.57g 10%
Zinc 1.16mg 0.3mg 8%
Starch 12.65g 5%
Vitamin B2 0.11mg 0.061mg 4%
Fiber 2.1g 3g 4%
Carbs 33.06g 20.12g 4%
Vitamin B5 0.596mg 0.8mg 4%
Calories 149kcal 86kcal 3%
Folate 3µg 11µg 2%
Polyunsaturated fat 0.249g 0.014g 2%
Potassium 401mg 337mg 2%
Sodium 17mg 55mg 2%
Choline 23.2mg 12.3mg 2%
Vitamin E 0.08mg 0.26mg 1%
Fructose 0.7g 1%
Fats 0.5g 0.05g 1%
Vitamin B3 0.7mg 0.557mg 1%
Net carbs 30.96g 17.12g N/A
Magnesium 25mg 25mg 0%
Sugar 1g 4.18g N/A
Vitamin K 1.7µg 1.8µg 0%
Saturated fat 0.089g 0.018g 0%
Monounsaturated fat 0.011g 0.001g 0%
Tryptophan 0.066mg 0.031mg 0%
Threonine 0.157mg 0.083mg 0%
Isoleucine 0.217mg 0.055mg 0%
Leucine 0.308mg 0.092mg 0%
Lysine 0.273mg 0.066mg 0%
Methionine 0.076mg 0.029mg 0%
Phenylalanine 0.183mg 0.089mg 0%
Valine 0.291mg 0.086mg 0%
Histidine 0.113mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +305.1%
Contains more FatsFats +900%
Contains more CarbsCarbs +64.3%
Contains more OtherOther +53.1%
Contains more WaterWater +31.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +1678.6%
Contains less Sat. FatSaturated fat -79.8%

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/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.