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  6. Garlic vs. Potato

Garlic vs. Potato — In-Depth Nutrition Comparison

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What are the differences between garlic and potatoes?

  • Garlic is richer than potatoes in vitamin B6, manganese, selenium, copper, calcium, phosphorus, vitamin C, iron, vitamin B1, and zinc.
  • Garlic's daily need coverage for vitamin B6 is 72% more.
  • Garlic has 36 times more selenium than potatoes. While garlic has 14.2µg of selenium, potatoes have only 0.4µg.
  • The glycemic index of garlic is lower.

We used Garlic, raw and Potatoes, flesh, and skin, raw types in this article.

Infographic

Garlic vs Potato 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.
Garlic
Garlic
7
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%
Potato
Potato
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more CalciumCalcium +1408.3%
Contains more IronIron +109.9%
Contains more CopperCopper +171.8%
Contains more ZincZinc +286.7%
Contains more PhosphorusPhosphorus +168.4%
Contains more ManganeseManganese +736%
Contains more SeleniumSelenium +3450%
Contains less SodiumSodium -64.7%
~equal in Magnesium ~23mg
~equal in Potassium ~425mg

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.
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%
Potato
Potato
3
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 66% 0% 0% 0.2% 20% 7.4% 20% 18% 69% 0% 5% 11%
Contains more Vitamin CVitamin C +58.4%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin B1Vitamin B1 +146.9%
Contains more Vitamin B2Vitamin B2 +243.8%
Contains more Vitamin B5Vitamin B5 +102%
Contains more Vitamin B6Vitamin B6 +314.4%
Contains more Vitamin B3Vitamin B3 +51.6%
Contains more Vitamin KVitamin K +17.6%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Potato DV% diff.
Vitamin B6 1.235mg 0.298mg 72%
Manganese 1.672mg 0.2mg 64%
Selenium 14.2µg 0.4µg 25%
Copper 0.299mg 0.11mg 21%
Calcium 181mg 12mg 17%
Phosphorus 153mg 57mg 14%
Vitamin C 31.2mg 19.7mg 13%
Iron 1.7mg 0.81mg 11%
Vitamin B1 0.2mg 0.081mg 10%
Protein 6.36g 2.05g 9%
Zinc 1.16mg 0.3mg 8%
Starch 15.29g 6%
Vitamin B2 0.11mg 0.032mg 6%
Vitamin B5 0.596mg 0.295mg 6%
Carbs 33.06g 17.49g 5%
Calories 149kcal 77kcal 4%
Folate 3µg 15µg 3%
Vitamin B3 0.7mg 1.061mg 2%
Choline 23.2mg 12.1mg 2%
Fats 0.5g 0.09g 1%
Potassium 401mg 425mg 1%
Polyunsaturated fat 0.249g 0.042g 1%
Protein per 100 calories 4.3g 2.7g N/A
Calories per 10 g protein 234kcal 376kcal N/A
Weight per 100 calories 67g 130g N/A
Net carbs 30.96g 15.39g N/A
Magnesium 25mg 23mg 0%
Sugar 1g 0.82g N/A
Fiber 2.1g 2.1g 0%
Sodium 17mg 6mg 0%
Vitamin E 0.08mg 0.01mg 0%
Vitamin K 1.7µg 2µg 0%
Saturated fat 0.089g 0.025g 0%
Monounsaturated fat 0.011g 0.002g 0%
Tryptophan 0.066mg 0.021mg 0%
Threonine 0.157mg 0.067mg 0%
Isoleucine 0.217mg 0.066mg 0%
Leucine 0.308mg 0.098mg 0%
Lysine 0.273mg 0.107mg 0%
Methionine 0.076mg 0.032mg 0%
Phenylalanine 0.183mg 0.081mg 0%
Valine 0.291mg 0.103mg 0%
Histidine 0.113mg 0.035mg 0%
Fructose 0.26g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Potato
Potato
1
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +210.2%
Contains more FatsFats +455.6%
Contains more CarbsCarbs +89%
Contains more OtherOther +33.9%
Contains more WaterWater +35.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Potato
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +450%
Contains more Poly. FatPolyunsaturated fat +492.9%
Contains less Sat. FatSaturated fat -71.9%

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.