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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 than Tomato in Vitamin B6, Manganese, Copper, Selenium, Vitamin C, Phosphorus, Iron, Calcium, Vitamin B1, and Vitamin B5.
  • Daily need coverage for Vitamin B6 from Garlic is 89% higher.
  • Garlic contains 10000000 times more Selenium than Tomato. Garlic contains 14.2µg of Selenium, while Tomato contains 0µg.

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 Calcium +1710%
Contains more Iron +529.6%
Contains more Magnesium +127.3%
Contains more Phosphorus +537.5%
Contains more Potassium +69.2%
Contains more Zinc +582.4%
Contains more Copper +406.8%
Contains less Sodium -70.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 11% 8% 11% 21% 1% 5% 20%
Contains more Calcium +1710%
Contains more Iron +529.6%
Contains more Magnesium +127.3%
Contains more Phosphorus +537.5%
Contains more Potassium +69.2%
Contains more Zinc +582.4%
Contains more Copper +406.8%
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 Folate +400%
Contains more Vitamin K +364.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 50% 11% 0% 46% 10% 5% 12% 6% 19% 12% 0% 20%
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 Folate +400%
Contains more Vitamin K +364.7%

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 glycemic index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Tomato Opinion
Net carbs 30.96g 2.69g Garlic
Protein 6.36g 0.88g Garlic
Fats 0.5g 0.2g Garlic
Carbs 33.06g 3.89g Garlic
Calories 149kcal 18kcal Garlic
Starch g 0g Tomato
Fructose g 1.37g Tomato
Sugar 1g 2.63g Garlic
Fiber 2.1g 1.2g Garlic
Calcium 181mg 10mg Garlic
Iron 1.7mg 0.27mg Garlic
Magnesium 25mg 11mg Garlic
Phosphorus 153mg 24mg Garlic
Potassium 401mg 237mg Garlic
Sodium 17mg 5mg Tomato
Zinc 1.16mg 0.17mg Garlic
Copper 0.299mg 0.059mg Garlic
Vitamin A 9IU 833IU Tomato
Vitamin E 0.08mg 0.54mg Tomato
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 13.7mg Garlic
Vitamin B1 0.2mg 0.037mg Garlic
Vitamin B2 0.11mg 0.019mg Garlic
Vitamin B3 0.7mg 0.594mg Garlic
Vitamin B5 0.596mg 0.089mg Garlic
Vitamin B6 1.235mg 0.08mg Garlic
Folate 3µg 15µg Tomato
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 7.9µg Tomato
Tryptophan 0.066mg 0.006mg Garlic
Threonine 0.157mg 0.027mg Garlic
Isoleucine 0.217mg 0.018mg Garlic
Leucine 0.308mg 0.025mg Garlic
Lysine 0.273mg 0.027mg Garlic
Methionine 0.076mg 0.006mg Garlic
Phenylalanine 0.183mg 0.027mg Garlic
Valine 0.291mg 0.018mg Garlic
Histidine 0.113mg 0.014mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.028g Tomato
Monounsaturated Fat 0.011g 0.031g Tomato
Polyunsaturated fat 0.249g 0.083g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Tomato
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

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

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 lower in glycemic index?
Tomato
Tomato is lower in glycemic index (difference - 7)
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 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.

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.