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Tomato vs. Garlic — In-Depth Nutrition Comparison

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The main differences between tomatoes and garlic

  • Tomatoes are richer in vitamin A, yet garlic is richer in vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, iron, calcium, and vitamin B1.
  • Daily need coverage for vitamin B6 for garlic is 89% higher.
  • Tomatoes contain 93 times more vitamin A than garlic. Tomatoes contain 833 IU of vitamin A, while garlic contains 9 IU.

Food types used in this article are Tomatoes, red, ripe, raw, year round average and Garlic, raw.

Infographic

Tomato 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.
Tomato
Tomato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3% 21% 10% 20% 4.6% 10% 0.65% 15% 0%
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 less SodiumSodium -70.6%
Contains more MagnesiumMagnesium +127.3%
Contains more CalciumCalcium +1710%
Contains more PotassiumPotassium +69.2%
Contains more IronIron +529.6%
Contains more CopperCopper +406.8%
Contains more ZincZinc +582.4%
Contains more PhosphorusPhosphorus +537.5%
Contains more ManganeseManganese +1366.7%
Contains more SeleniumSelenium +∞%

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.
Tomato
Tomato
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 46% 0% 14% 11% 9.3% 4.4% 11% 5.3% 18% 0% 20% 11%
Garlic
Garlic
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin KVitamin K +364.7%
Contains more FolateFolate +400%
Contains more Vitamin CVitamin C +127.7%
Contains more Vitamin B1Vitamin B1 +440.5%
Contains more Vitamin B2Vitamin B2 +478.9%
Contains more Vitamin B3Vitamin B3 +17.8%
Contains more Vitamin B5Vitamin B5 +569.7%
Contains more Vitamin B6Vitamin B6 +1443.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato Garlic DV% diff.
Vitamin B6 0.08mg 1.235mg 89%
Manganese 0.114mg 1.672mg 68%
Copper 0.059mg 0.299mg 27%
Selenium 0µg 14.2µg 26%
Vitamin C 13.7mg 31.2mg 19%
Iron 0.27mg 1.7mg 18%
Phosphorus 24mg 153mg 18%
Calcium 10mg 181mg 17%
Vitamin B1 0.037mg 0.2mg 14%
Protein 0.88g 6.36g 11%
Carbs 3.89g 33.06g 10%
Vitamin B5 0.089mg 0.596mg 10%
Zinc 0.17mg 1.16mg 9%
Calories 18kcal 149kcal 7%
Vitamin B2 0.019mg 0.11mg 7%
Potassium 237mg 401mg 5%
Vitamin A 42µg 0µg 5%
Vitamin K 7.9µg 1.7µg 5%
Fiber 1.2g 2.1g 4%
Magnesium 11mg 25mg 3%
Vitamin E 0.54mg 0.08mg 3%
Folate 15µg 3µg 3%
Choline 6.7mg 23.2mg 3%
Fructose 1.37g 2%
Sodium 5mg 17mg 1%
Vitamin B3 0.594mg 0.7mg 1%
Polyunsaturated fat 0.083g 0.249g 1%
Protein per 100 calories 4.9g 4.3g N/A
Calories per 10 g protein 205kcal 234kcal N/A
Weight per 100 calories 556g 67g N/A
Fats 0.2g 0.5g 0%
Net carbs 2.69g 30.96g N/A
Sugar 2.63g 1g N/A
Saturated fat 0.028g 0.089g 0%
Monounsaturated fat 0.031g 0.011g 0%
Tryptophan 0.006mg 0.066mg 0%
Threonine 0.027mg 0.157mg 0%
Isoleucine 0.018mg 0.217mg 0%
Leucine 0.025mg 0.308mg 0%
Lysine 0.027mg 0.273mg 0%
Methionine 0.006mg 0.076mg 0%
Phenylalanine 0.027mg 0.183mg 0%
Valine 0.018mg 0.291mg 0%
Histidine 0.014mg 0.113mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tomato
Tomato
1
4% 95%
Protein: 0.88 g
Fats: 0.2 g
Carbs: 3.89 g
Water: 94.52 g
Other: 0.51 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 +61.4%
Contains more ProteinProtein +622.7%
Contains more FatsFats +150%
Contains more CarbsCarbs +749.9%
Contains more OtherOther +194.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tomato
Tomato
2
20% 22% 58%
Saturated fat: Sat. Fat 0.028 g
Monounsaturated fat: Mono. Fat 0.031 g
Polyunsaturated fat: Poly. Fat 0.083 g
Garlic
Garlic
1
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 -68.5%
Contains more Mono. FatMonounsaturated fat +181.8%
Contains more Poly. FatPolyunsaturated fat +200%

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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. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.