Garlic vs. Russet Potato
Nutrition comparison of Garlic and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and russet potato:
- Both garlic and russet potato are high in potassium.
- Garlic has more thiamin, riboflavin and Vitamin B6, however, russet potato contains more folate.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Garlic (Garlic, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and russet potato has 47% less calories than garlic - garlic has 149 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, garlic is heavier in protein, lighter in carbs and similar to russet potato for fat. Garlic has a macronutrient ratio of 16:82:3 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Russet Potato | |
|---|---|---|
| Protein | 16% | 11% |
| Carbohydrates | 82% | 89% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and russet potato has 45% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 62% more dietary fiber than russet potato - garlic has 2.1g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Garlic and russet potato contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Garlic has 197% more protein than russet potato - garlic has 6.4g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both garlic and russet potato are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 447% more Vitamin C than russet potato - garlic has 31.2mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Russet potato and garlic contain similar amounts of Vitamin A - russet potato has 0.3ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and russet potato contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Garlic and russet potato contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin and Vitamin B6, however, russet potato contains more folate. Both garlic and russet potato contain significant amounts of niacin and pantothenic acid.
| Garlic | Russet Potato | |
|---|---|---|
| Thiamin | 0.2 MG | 0.082 MG |
| Riboflavin | 0.11 MG | 0.033 MG |
| Niacin | 0.7 MG | 1.035 MG |
| Pantothenic acid | 0.596 MG | 0.301 MG |
| Vitamin B6 | 1.235 MG | 0.345 MG |
| Folate | 3 UG | 14 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 12 times more calcium than russet potato - garlic has 181mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Garlic has 98% more iron than russet potato - garlic has 1.7mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both garlic and russet potato are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium per 100 grams and russet potato has 417mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both garlic and russet potato contain small amounts of lutein + zeaxanthin.
| Garlic | Russet Potato | |
|---|---|---|
| beta-carotene | 5 UG | ~ |
| lutein + zeaxanthin | 16 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both garlic and russet potato contain significant amounts of alpha linoleic acid (ALA).
| Garlic | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.01 G |
| Total | 0.02 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than russet potato per 100 grams.
| Garlic | Russet Potato | |
|---|---|---|
| linoleic acid | 0.229 G | 0.032 G |
| Total | 0.229 G | 0.032 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Garlic (Garlic, raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Garlic g
()
|
Daily Values (%) |
Russet Potato g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or russet potato contain more calories in 100 grams?Garlic is high in calories and russet potato has 50% less calories than garlic - garlic has 149 calories in 100g and russet potato has 79 calories.
Does garlic or russet potato have more carbohydrates?
By weight, garlic is high in carbohydrates and russet potato has 50% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does garlic or russet potato contain more calcium?
Garlic is a rich source of calcium and it has 12 times more calcium than russet potato - garlic has 181mg of calcium in 100 grams and russet potato has 13mg of calcium.
Does garlic or russet potato contain more potassium?
Both garlic and russet potato are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium in 100 grams and russet potato has 417mg of potassium.