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Garlic vs Tomato - In-Depth Nutrition Comparison

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The main differences between Garlic and Tomato

  • Garlic is richer in Vitamin B6, Manganese, Copper, Vitamin C, Phosphorus, Iron, Calcium, Vitamin B1, and Vitamin B5, yet Tomato is richer in Selenium.
  • Daily need coverage for Vitamin B6 from Garlic is 89% higher.
  • Garlic contains 18 times more Calcium than Tomato. Garlic contains 181mg of Calcium, while Tomato contains 10mg.

Food types used in this article are Garlic, raw and Tomatoes, red, ripe, raw, year round average.

Infographic

Garlic vs Tomato 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
:
1
Tomato
Contains more Iron +529.6%
Contains more Calcium +1710%
Contains more Potassium +69.2%
Contains more Magnesium +127.3%
Contains more Copper +406.8%
Contains more Zinc +582.4%
Contains more Phosphorus +537.5%
Contains less Sodium -70.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 11% 3% 21% 8% 20% 5% 11% 1%
Contains more Iron +529.6%
Contains more Calcium +1710%
Contains more Potassium +69.2%
Contains more Magnesium +127.3%
Contains more Copper +406.8%
Contains more Zinc +582.4%
Contains more Phosphorus +537.5%
Contains less Sodium -70.6%

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
6
:
4
Tomato
Contains more Vitamin C +127.7%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B3 +17.8%
Contains more Vitamin B5 +569.7%
Contains more Vitamin B6 +1443.8%
Contains more Vitamin A +9155.6%
Contains more Vitamin E +575%
Contains more Vitamin K +364.7%
Contains more Folate +400%
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 46% 50% 11% 0% 10% 5% 12% 6% 19% 0% 20% 12%
Contains more Vitamin C +127.7%
Contains more Vitamin B1 +440.5%
Contains more Vitamin B2 +478.9%
Contains more Vitamin B3 +17.8%
Contains more Vitamin B5 +569.7%
Contains more Vitamin B6 +1443.8%
Contains more Vitamin A +9155.6%
Contains more Vitamin E +575%
Contains more Vitamin K +364.7%
Contains more Folate +400%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
16
Tomato
Mineral Summary Score
46
Garlic
10
Tomato

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 food.
Protein
38%
Garlic
5%
Tomato
Carbohydrates
33%
Garlic
4%
Tomato
Fats
2%
Garlic
1%
Tomato

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Tomato
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Tomato
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 contains less Sodium?
Tomato
Tomato contains less Sodium (difference - 12mg)
Which food is lower in Saturated Fat?
Tomato
Tomato is lower in Saturated Fat (difference - 0.061g)
Which food is cheaper?
Tomato
Tomato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.63g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 8)
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 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.

All nutrients comparison - raw data values

Nutrient Garlic Tomato Opinion
Calories 149 18 Garlic
Protein 6.36 0.88 Garlic
Fats 0.5 0.2 Garlic
Vitamin C 31.2 13.7 Garlic
Carbs 33.06 3.89 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 0.27 Garlic
Calcium 181 10 Garlic
Potassium 401 237 Garlic
Magnesium 25 11 Garlic
Sugar 1 2.63 Garlic
Fiber 2.1 1.2 Garlic
Copper 0.299 0.059 Garlic
Zinc 1.16 0.17 Garlic
Starch 0 Tomato
Phosphorus 153 24 Garlic
Sodium 17 5 Tomato
Vitamin A 9 833 Tomato
Vitamin E 0.08 0.54 Tomato
Vitamin D 0 0
Vitamin B1 0.2 0.037 Garlic
Vitamin B2 0.11 0.019 Garlic
Vitamin B3 0.7 0.594 Garlic
Vitamin B5 0.596 0.089 Garlic
Vitamin B6 1.235 0.08 Garlic
Vitamin B12 0 0
Vitamin K 1.7 7.9 Tomato
Folate 3 15 Tomato
Trans Fat 0 0
Saturated Fat 0.089 0.028 Tomato
Monounsaturated Fat 0.011 0.031 Tomato
Polyunsaturated fat 0.249 0.083 Garlic
Tryptophan 0.066 0.006 Garlic
Threonine 0.157 0.027 Garlic
Isoleucine 0.217 0.018 Garlic
Leucine 0.308 0.025 Garlic
Lysine 0.273 0.027 Garlic
Methionine 0.076 0.006 Garlic
Phenylalanine 0.183 0.027 Garlic
Valine 0.291 0.018 Garlic
Histidine 0.113 0.014 Garlic
Fructose 1.37 Tomato

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.