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  6. Garlic vs. Tomato sauce

Garlic vs. Tomato sauce — In-Depth Nutrition Comparison

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Important differences between garlic and tomato sauce

  • Garlic has more vitamin B6, manganese, vitamin C, selenium, copper, phosphorus, calcium, vitamin B1, and iron; however, tomato sauce has more vitamin E.
  • Garlic's daily need coverage for vitamin B6 is 87% more.
  • Garlic has 24 times more selenium than tomato sauce. Garlic has 14.2µg of selenium, while tomato sauce has 0.6µg.

The food varieties used in the comparison are Garlic, raw and Tomato sauce, canned, no salt added.

Infographic

Garlic vs Tomato sauce 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 11% 4.2% 26% 36% 38% 6% 12% 1.4% 15% 3.3%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +1192.9%
Contains more PotassiumPotassium +35%
Contains more IronIron +77.1%
Contains more CopperCopper +160%
Contains more ZincZinc +427.3%
Contains more PhosphorusPhosphorus +466.7%
Contains more ManganeseManganese +1379.6%
Contains more SeleniumSelenium +2266.7%
Contains less SodiumSodium -35.3%

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 23% 7.3% 29% 0% 6% 15% 19% 19% 23% 0% 7% 6.8% 5.4%
Contains more Vitamin CVitamin C +345.7%
Contains more Vitamin B1Vitamin B1 +733.3%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B6Vitamin B6 +1160.2%
Contains more CholineCholine +134.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B3Vitamin B3 +41.6%
Contains more Vitamin KVitamin K +64.7%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Tomato sauce DV% diff.
Vitamin B6 1.235mg 0.098mg 87%
Manganese 1.672mg 0.113mg 68%
Vitamin C 31.2mg 7mg 27%
Selenium 14.2µg 0.6µg 25%
Copper 0.299mg 0.115mg 20%
Phosphorus 153mg 27mg 18%
Calcium 181mg 14mg 17%
Vitamin B1 0.2mg 0.024mg 15%
Protein 6.36g 1.2g 10%
Carbs 33.06g 5.31g 9%
Iron 1.7mg 0.96mg 9%
Vitamin E 0.08mg 1.44mg 9%
Zinc 1.16mg 0.22mg 9%
Vitamin B5 0.596mg 0.309mg 6%
Calories 149kcal 24kcal 6%
Vitamin B2 0.11mg 0.065mg 3%
Potassium 401mg 297mg 3%
Fructose 1.67g 2%
Fiber 2.1g 1.5g 2%
Magnesium 25mg 15mg 2%
Vitamin B3 0.7mg 0.991mg 2%
Folate 3µg 9µg 2%
Choline 23.2mg 9.9mg 2%
Vitamin A 0µg 22µg 2%
Polyunsaturated fat 0.249g 0.121g 1%
Vitamin K 1.7µg 2.8µg 1%
Fats 0.5g 0.3g 0%
Net carbs 30.96g 3.81g N/A
Sugar 1g 3.56g N/A
Sodium 17mg 11mg 0%
Saturated fat 0.089g 0.041g 0%
Monounsaturated fat 0.011g 0.044g 0%
Tryptophan 0.066mg 0.009mg 0%
Threonine 0.157mg 0.037mg 0%
Isoleucine 0.217mg 0.025mg 0%
Leucine 0.308mg 0.034mg 0%
Lysine 0.273mg 0.037mg 0%
Methionine 0.076mg 0.008mg 0%
Phenylalanine 0.183mg 0.036mg 0%
Valine 0.291mg 0.025mg 0%
Histidine 0.113mg 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
5% 91% 2%
Protein: 1.2 g
Fats: 0.3 g
Carbs: 5.31 g
Water: 91.28 g
Other: 1.91 g
Contains more ProteinProtein +430%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +522.6%
Contains more WaterWater +55.8%
Contains more OtherOther +27.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
20% 21% 59%
Saturated fat: Sat. Fat 0.041 g
Monounsaturated fat: Mono. Fat 0.044 g
Polyunsaturated fat: Poly. Fat 0.121 g
Contains more Poly. FatPolyunsaturated fat +105.8%
Contains less Sat. FatSaturated fat -53.9%
Contains more Mono. FatMonounsaturated fat +300%

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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. Tomato sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169074/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.