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Sweet potato vs Garlic - In-Depth Nutrition Comparison

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Important differences between Sweet potato and Garlic

  • Sweet potato has less Vitamin B6, Vitamin A, Manganese, Vitamin C, Selenium, Copper, Phosphorus, Calcium, Iron and Vitamin B1.
  • Garlic's daily need coverage for Vitamin B6 is 79% more.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Garlic
Contains more Iron +178.7%
Contains more Calcium +503.3%
Contains more Potassium +19%
Contains more Copper +98%
Contains more Zinc +286.7%
Contains more Phosphorus +225.5%
Contains less Sodium -69.1%
Equal in Magnesium - 25
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 23% 9% 30% 18% 51% 9% 21% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Contains more Iron +178.7%
Contains more Calcium +503.3%
Contains more Potassium +19%
Contains more Copper +98%
Contains more Zinc +286.7%
Contains more Phosphorus +225.5%
Contains less Sodium -69.1%
Equal in Magnesium - 25

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
:
5
Garlic
Contains more Vitamin A +157533.3%
Contains more Vitamin E +225%
Contains more Vitamin B5 +34.2%
Contains more Folate +266.7%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +490.9%
Equal in Vitamin K - 1.7
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 8% 852% 6% 0% 20% 15% 11% 48% 49% 0% 5% 9%
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%
Contains more Vitamin A +157533.3%
Contains more Vitamin E +225%
Contains more Vitamin B5 +34.2%
Contains more Folate +266.7%
Contains more Vitamin C +1200%
Contains more Vitamin B1 +156.4%
Contains more Vitamin B2 +80.3%
Contains more Vitamin B3 +25.7%
Contains more Vitamin B6 +490.9%
Equal in Vitamin K - 1.7

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
85
Sweet potato
43
Garlic
Mineral Summary Score
21
Sweet potato
46
Garlic

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 the food
Protein
9%
Sweet potato
38%
Garlic
Carbohydrates
20%
Sweet potato
33%
Garlic
Fats
0%
Sweet potato
2%
Garlic

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Sweet potato Garlic
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 is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.071g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.4)
Which food contains less Sugars?
Garlic
Garlic contains less Sugars (difference - 3.18g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 38mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 40)
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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sweet potato Garlic Opinion
Calories 86 149 Garlic
Protein 1.57 6.36 Garlic
Fats 0.05 0.5 Garlic
Vitamin C 2.4 31.2 Garlic
Carbs 20.12 33.06 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 0.61 1.7 Garlic
Calcium 30 181 Garlic
Potassium 337 401 Garlic
Magnesium 25 25
Sugars 4.18 1 Garlic
Fiber 3 2.1 Sweet potato
Copper 0.151 0.299 Garlic
Zinc 0.3 1.16 Garlic
Starch 12.65 Sweet potato
Phosphorus 47 153 Garlic
Sodium 55 17 Garlic
Vitamin A 14187 9 Sweet potato
Vitamin E 0.26 0.08 Sweet potato
Vitamin D 0 0
Vitamin B1 0.078 0.2 Garlic
Vitamin B2 0.061 0.11 Garlic
Vitamin B3 0.557 0.7 Garlic
Vitamin B5 0.8 0.596 Sweet potato
Vitamin B6 0.209 1.235 Garlic
Vitamin B12 0 0
Vitamin K 1.8 1.7 Sweet potato
Folate 11 3 Sweet potato
Trans Fat 0 0
Saturated Fat 0.018 0.089 Sweet potato
Monounsaturated Fat 0.001 0.011 Garlic
Polyunsaturated fat 0.014 0.249 Garlic
Tryptophan 0.031 0.066 Garlic
Threonine 0.083 0.157 Garlic
Isoleucine 0.055 0.217 Garlic
Leucine 0.092 0.308 Garlic
Lysine 0.066 0.273 Garlic
Methionine 0.029 0.076 Garlic
Phenylalanine 0.089 0.183 Garlic
Valine 0.086 0.291 Garlic
Histidine 0.031 0.113 Garlic
Fructose 0.7 Sweet potato

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 of the foods 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.