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  6. Red potato vs. Garlic

Red potato vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between Red potato and Garlic

  • Red potato has more Folate, however, Garlic is higher in Vitamin B6, Manganese, Vitamin C, Calcium, Copper, Iron, Phosphorus, Vitamin B1, and Zinc.
  • Garlic covers your daily need of Vitamin B6 79% more than Red potato.
  • Red potato has 9 times more Folate than Garlic. While Red potato has 27µg of Folate, Garlic has only 3µg.

These are the specific foods used in this comparison Potatoes, red, flesh and skin, baked and Garlic, raw.

Infographic

Red potato vs Garlic 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.
Red potato
Red potato
3
:
7
Garlic
Garlic
Contains more Magnesium +12%
Contains more Potassium +35.9%
Contains less Sodium -29.4%
Contains more Calcium +1911.1%
Contains more Iron +142.9%
Contains more Phosphorus +112.5%
Contains more Zinc +190%
Contains more Copper +71.8%
Contains more Manganese +866.5%
Red potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 27% 20% 31% 49% 2% 11% 58% 23% 0%
Garlic
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 +35.9%
Contains less Sodium -29.4%
Contains more Calcium +1911.1%
Contains more Iron +142.9%
Contains more Phosphorus +112.5%
Contains more Zinc +190%
Contains more Copper +71.8%
Contains more Manganese +866.5%

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.
Red potato
Red potato
4
:
5
Garlic
Garlic
Contains more Vitamin A +11.1%
Contains more Vitamin B3 +127.9%
Contains more Folate +800%
Contains more Vitamin K +64.7%
Contains more Vitamin C +147.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +482.5%
Equal in Vitamin A - 9
Equal in Vitamin E - 0.08
Red potato
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% 42% 18% 12% 30% 21% 49% 21% 0% 7%
Garlic
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 +127.9%
Contains more Folate +800%
Contains more Vitamin K +64.7%
Contains more Vitamin C +147.6%
Contains more Vitamin B1 +177.8%
Contains more Vitamin B2 +120%
Contains more Vitamin B5 +74.8%
Contains more Vitamin B6 +482.5%
Equal in Vitamin A - 9
Equal in Vitamin E - 0.08

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Red potato
Red potato
1
:
4
Garlic
Garlic
Contains more Water +30.9%
Contains more Protein +176.5%
Contains more Fats +233.3%
Contains more Carbs +68.8%
Contains more Other +16.3%
Red potato
2% 20% 77%
Protein: 2.3 g
Fats: 0.15 g
Carbs: 19.59 g
Water: 76.67 g
Other: 1.29 g
Garlic
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 +30.9%
Contains more Protein +176.5%
Contains more Fats +233.3%
Contains more Carbs +68.8%
Contains more Other +16.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Red potato
Red potato
1
:
2
Garlic
Garlic
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +479.1%
Red potato
37% 3% 61%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.043 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains less Saturated Fat -70.8%
Contains more Monounsaturated Fat +450%
Contains more Polyunsaturated fat +479.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Red 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 Red potato Garlic Opinion
Net carbs 17.79g 30.96g Garlic
Protein 2.3g 6.36g Garlic
Fats 0.15g 0.5g Garlic
Carbs 19.59g 33.06g Garlic
Calories 89kcal 149kcal Garlic
Starch 15.15g Red potato
Fructose 0.44g Red potato
Sugar 1.43g 1g Garlic
Fiber 1.8g 2.1g Garlic
Calcium 9mg 181mg Garlic
Iron 0.7mg 1.7mg Garlic
Magnesium 28mg 25mg Red potato
Phosphorus 72mg 153mg Garlic
Potassium 545mg 401mg Red potato
Sodium 12mg 17mg Red potato
Zinc 0.4mg 1.16mg Garlic
Copper 0.174mg 0.299mg Garlic
Manganese 0.173mg 1.672mg Garlic
Selenium 14.2µg Garlic
Vitamin A 10IU 9IU Red potato
Vitamin A RAE 1µg 0µg Red potato
Vitamin E 0.08mg 0.08mg
Vitamin C 12.6mg 31.2mg Garlic
Vitamin B1 0.072mg 0.2mg Garlic
Vitamin B2 0.05mg 0.11mg Garlic
Vitamin B3 1.595mg 0.7mg Red potato
Vitamin B5 0.341mg 0.596mg Garlic
Vitamin B6 0.212mg 1.235mg Garlic
Folate 27µg 3µg Red potato
Vitamin K 2.8µg 1.7µg Red potato
Tryptophan 0.023mg 0.066mg Garlic
Threonine 0.075mg 0.157mg Garlic
Isoleucine 0.074mg 0.217mg Garlic
Leucine 0.109mg 0.308mg Garlic
Lysine 0.12mg 0.273mg Garlic
Methionine 0.035mg 0.076mg Garlic
Phenylalanine 0.091mg 0.183mg Garlic
Valine 0.115mg 0.291mg Garlic
Histidine 0.039mg 0.113mg Garlic
Saturated Fat 0.026g 0.089g Red potato
Monounsaturated Fat 0.002g 0.011g Garlic
Polyunsaturated fat 0.043g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Red 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%
Red potato
43%
Garlic
Minerals Daily Need Coverage Score
22%
Red potato
67%
Garlic

Comparison summary

Which food contains less Sodium?
Red potato
Red potato contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Red potato
Red potato is lower in Saturated Fat (difference - 0.063g)
Which food is cheaper?
Red potato
Red potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.43g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 59)
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. Red potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170435/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.