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Potato vs. Garlic — In-Depth Nutrition Comparison

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How are Potato and Garlic different?

  • Garlic has more Vitamin B6, Manganese, Selenium, Vitamin C, Copper, Calcium, Phosphorus, Vitamin B1, Iron, and Zinc than Potato.
  • Daily need coverage for Vitamin B6 from Garlic is 71% higher.

Potatoes, baked, flesh and skin, without salt and Garlic, raw are the varieties used in this article.

Infographic

Potato vs Garlic 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.
Potato
3
:
7
Garlic
Contains more Magnesium +12%
Contains more Potassium +33.4%
Contains less Sodium -41.2%
Contains more Calcium +1106.7%
Contains more Iron +57.4%
Contains more Phosphorus +118.6%
Contains more Zinc +222.2%
Contains more Copper +153.4%
Contains more Manganese +663.5%
Contains more Selenium +3450%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +12%
Contains more Potassium +33.4%
Contains less Sodium -41.2%
Contains more Calcium +1106.7%
Contains more Iron +57.4%
Contains more Phosphorus +118.6%
Contains more Zinc +222.2%
Contains more Copper +153.4%
Contains more Manganese +663.5%
Contains more Selenium +3450%

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.
Potato
4
:
6
Garlic
Contains more Vitamin A +11.1%
Contains more Vitamin B3 +101.4%
Contains more Folate +833.3%
Contains more Vitamin K +17.6%
Contains more Vitamin E +100%
Contains more Vitamin C +225%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +58.5%
Contains more Vitamin B6 +297.1%
Equal in Vitamin A - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 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 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +11.1%
Contains more Vitamin B3 +101.4%
Contains more Folate +833.3%
Contains more Vitamin K +17.6%
Contains more Vitamin E +100%
Contains more Vitamin C +225%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B2 +129.2%
Contains more Vitamin B5 +58.5%
Contains more Vitamin B6 +297.1%
Equal in Vitamin A - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
1
:
4
Garlic
Contains more Water +27.8%
Contains more Protein +154.4%
Contains more Fats +284.6%
Contains more Carbs +56.3%
Contains more Other +12.8%
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +27.8%
Contains more Protein +154.4%
Contains more Fats +284.6%
Contains more Carbs +56.3%
Contains more Other +12.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
1
:
2
Garlic
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +336.8%
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -61.8%
Contains more Monounsaturated Fat +266.7%
Contains more Polyunsaturated fat +336.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Garlic
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

All nutrients comparison - raw data values

Nutrient Potato Garlic Opinion
Net carbs 18.95g 30.96g Garlic
Protein 2.5g 6.36g Garlic
Fats 0.13g 0.5g Garlic
Carbs 21.15g 33.06g Garlic
Calories 93kcal 149kcal Garlic
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 1g Garlic
Fiber 2.2g 2.1g Potato
Calcium 15mg 181mg Garlic
Iron 1.08mg 1.7mg Garlic
Magnesium 28mg 25mg Potato
Phosphorus 70mg 153mg Garlic
Potassium 535mg 401mg Potato
Sodium 10mg 17mg Potato
Zinc 0.36mg 1.16mg Garlic
Copper 0.118mg 0.299mg Garlic
Manganese 0.219mg 1.672mg Garlic
Selenium 0.4µg 14.2µg Garlic
Vitamin A 10IU 9IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.08mg Garlic
Vitamin C 9.6mg 31.2mg Garlic
Vitamin B1 0.064mg 0.2mg Garlic
Vitamin B2 0.048mg 0.11mg Garlic
Vitamin B3 1.41mg 0.7mg Potato
Vitamin B5 0.376mg 0.596mg Garlic
Vitamin B6 0.311mg 1.235mg Garlic
Folate 28µg 3µg Potato
Vitamin K 2µg 1.7µg Potato
Tryptophan 0.025mg 0.066mg Garlic
Threonine 0.081mg 0.157mg Garlic
Isoleucine 0.08mg 0.217mg Garlic
Leucine 0.119mg 0.308mg Garlic
Lysine 0.13mg 0.273mg Garlic
Methionine 0.038mg 0.076mg Garlic
Phenylalanine 0.099mg 0.183mg Garlic
Valine 0.125mg 0.291mg Garlic
Histidine 0.042mg 0.113mg Garlic
Saturated Fat 0.034g 0.089g Potato
Monounsaturated Fat 0.003g 0.011g Garlic
Polyunsaturated fat 0.057g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
17%
Potato
43%
Garlic
Minerals Daily Need Coverage Score
22%
Potato
67%
Garlic

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.055g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 56)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.