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Garlic vs. Tomato — In-Depth Nutrition Comparison

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The main differences between garlic and tomatoes

  • Garlic is richer in vitamin B6, manganese, copper, selenium, vitamin C, phosphorus, iron, calcium, and vitamin B1, yet tomatoes are richer in vitamin A.
  • Daily need coverage for vitamin B6 for garlic is 89% higher.

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

Infographic

Garlic vs Tomato 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.
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%
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%
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 +∞%
Contains less SodiumSodium -70.6%

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%
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%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +575%
Contains more Vitamin KVitamin K +364.7%
Contains more FolateFolate +400%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Tomato DV% diff.
Vitamin B6 1.235mg 0.08mg 89%
Manganese 1.672mg 0.114mg 68%
Copper 0.299mg 0.059mg 27%
Selenium 14.2µg 0µg 26%
Vitamin C 31.2mg 13.7mg 19%
Iron 1.7mg 0.27mg 18%
Phosphorus 153mg 24mg 18%
Calcium 181mg 10mg 17%
Vitamin B1 0.2mg 0.037mg 14%
Protein 6.36g 0.88g 11%
Carbs 33.06g 3.89g 10%
Vitamin B5 0.596mg 0.089mg 10%
Zinc 1.16mg 0.17mg 9%
Calories 149kcal 18kcal 7%
Vitamin B2 0.11mg 0.019mg 7%
Potassium 401mg 237mg 5%
Vitamin A 0µg 42µg 5%
Vitamin K 1.7µg 7.9µg 5%
Fiber 2.1g 1.2g 4%
Magnesium 25mg 11mg 3%
Vitamin E 0.08mg 0.54mg 3%
Folate 3µg 15µg 3%
Choline 23.2mg 6.7mg 3%
Fructose 1.37g 2%
Sodium 17mg 5mg 1%
Vitamin B3 0.7mg 0.594mg 1%
Polyunsaturated fat 0.249g 0.083g 1%
Protein per 100 calories 4.3g 4.9g N/A
Calories per 10 g protein 234kcal 205kcal N/A
Weight per 100 calories 67g 556g N/A
Fats 0.5g 0.2g 0%
Net carbs 30.96g 2.69g N/A
Sugar 1g 2.63g N/A
Saturated fat 0.089g 0.028g 0%
Monounsaturated fat 0.011g 0.031g 0%
Tryptophan 0.066mg 0.006mg 0%
Threonine 0.157mg 0.027mg 0%
Isoleucine 0.217mg 0.018mg 0%
Leucine 0.308mg 0.025mg 0%
Lysine 0.273mg 0.027mg 0%
Methionine 0.076mg 0.006mg 0%
Phenylalanine 0.183mg 0.027mg 0%
Valine 0.291mg 0.018mg 0%
Histidine 0.113mg 0.014mg 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
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
Contains more ProteinProtein +622.7%
Contains more FatsFats +150%
Contains more CarbsCarbs +749.9%
Contains more OtherOther +194.1%
Contains more WaterWater +61.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +200%
Contains less Sat. FatSaturated fat -68.5%
Contains more Mono. FatMonounsaturated fat +181.8%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Tomato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170457/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.