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  6. Sweet potato vs. Garlic

Sweet potato vs. Garlic — In-Depth Nutrition Comparison

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Important differences between sweet potato and garlic

  • Sweet potato has more vitamin A; however, garlic has more vitamin B6, manganese, vitamin C, selenium, copper, phosphorus, calcium, iron, and vitamin B1.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato has a higher glycemic index than garlic.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Garlic, raw.

Infographic

Sweet 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
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%
Contains more CalciumCalcium +503.3%
Contains more PotassiumPotassium +19%
Contains more IronIron +178.7%
Contains more CopperCopper +98%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +225.5%
Contains less SodiumSodium -69.1%
Contains more ManganeseManganese +548.1%
Contains more SeleniumSelenium +2266.7%
~equal in Magnesium ~25mg

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +225%
Contains more Vitamin B5Vitamin B5 +34.2%
Contains more FolateFolate +266.7%
Contains more Vitamin CVitamin C +1200%
Contains more Vitamin B1Vitamin B1 +156.4%
Contains more Vitamin B2Vitamin B2 +80.3%
Contains more Vitamin B3Vitamin B3 +25.7%
Contains more Vitamin B6Vitamin B6 +490.9%
Contains more CholineCholine +88.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~1.7µg

All nutrients comparison - raw data values

Nutrient Sweet potato Garlic DV% diff.
Vitamin A 709µg 0µg 79%
Vitamin B6 0.209mg 1.235mg 79%
Manganese 0.258mg 1.672mg 61%
Vitamin C 2.4mg 31.2mg 32%
Selenium 0.6µg 14.2µg 25%
Copper 0.151mg 0.299mg 16%
Phosphorus 47mg 153mg 15%
Calcium 30mg 181mg 15%
Iron 0.61mg 1.7mg 14%
Vitamin B1 0.078mg 0.2mg 10%
Protein 1.57g 6.36g 10%
Zinc 0.3mg 1.16mg 8%
Starch 12.65g 5%
Vitamin B2 0.061mg 0.11mg 4%
Fiber 3g 2.1g 4%
Carbs 20.12g 33.06g 4%
Vitamin B5 0.8mg 0.596mg 4%
Calories 86kcal 149kcal 3%
Folate 11µg 3µg 2%
Polyunsaturated fat 0.014g 0.249g 2%
Potassium 337mg 401mg 2%
Sodium 55mg 17mg 2%
Choline 12.3mg 23.2mg 2%
Vitamin E 0.26mg 0.08mg 1%
Fructose 0.7g 1%
Fats 0.05g 0.5g 1%
Vitamin B3 0.557mg 0.7mg 1%
Net carbs 17.12g 30.96g N/A
Magnesium 25mg 25mg 0%
Sugar 4.18g 1g N/A
Vitamin K 1.8µg 1.7µg 0%
Saturated fat 0.018g 0.089g 0%
Monounsaturated fat 0.001g 0.011g 0%
Tryptophan 0.031mg 0.066mg 0%
Threonine 0.083mg 0.157mg 0%
Isoleucine 0.055mg 0.217mg 0%
Leucine 0.092mg 0.308mg 0%
Lysine 0.066mg 0.273mg 0%
Methionine 0.029mg 0.076mg 0%
Phenylalanine 0.089mg 0.183mg 0%
Valine 0.086mg 0.291mg 0%
Histidine 0.031mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Garlic
Garlic
4
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 WaterWater +31.9%
Contains more ProteinProtein +305.1%
Contains more FatsFats +900%
Contains more CarbsCarbs +64.3%
Contains more OtherOther +53.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +1000%
Contains more Poly. FatPolyunsaturated fat +1678.6%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.