Garlic vs. Sweet Potatoes
Nutrition comparison of Garlic and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and sweet potatoes:
- Both sweet potatoes and garlic are high in dietary fiber and potassium.
- Garlic has more thiamin and Vitamin B6, however, sweet potato contains more folate.
- Garlic is an excellent source of Vitamin C and calcium.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Garlic (Garlic, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and sweet potato has 42% less calories than garlic - sweet potato has 86 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, garlic is heavier in protein, lighter in carbs and similar to sweet potatoes for fat. Garlic has a macronutrient ratio of 16:82:3 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Sweet Potatoes | |
|---|---|---|
| Protein | 16% | 7% |
| Carbohydrates | 82% | 92% |
| Fat | 3% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and sweet potato has 39% less carbohydrates than garlic - sweet potato has 20.1g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both sweet potatoes and garlic are high in dietary fiber. Sweet potato has 43% more dietary fiber than garlic - sweet potato has 3g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Sweet potatoes and garlic contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 305% more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both sweet potatoes and garlic are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 12 times more Vitamin C than sweet potato - sweet potato has 2.4mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than garlic - sweet potato has 709ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Sweet potatoes and garlic contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Sweet potatoes and garlic contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, sweet potato contains more folate. Both garlic and sweet potatoes contain significant amounts of riboflavin, niacin and pantothenic acid.
| Garlic | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.2 MG | 0.078 MG |
| Riboflavin | 0.11 MG | 0.061 MG |
| Niacin | 0.7 MG | 0.557 MG |
| Pantothenic acid | 0.596 MG | 0.8 MG |
| Vitamin B6 | 1.235 MG | 0.209 MG |
| Folate | 3 UG | 11 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 503% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Garlic has 179% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both sweet potatoes and garlic are high in potassium. Garlic has 19% more potassium than sweet potato - sweet potato has 337mg of potassium per 100 grams and garlic has 401mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds,
| Garlic | Sweet Potatoes | |
|---|---|---|
| kaempferol | 0.26 mg | 0.01 mg |
| myricetin | 1.61 mg | 0.03 mg |
| Quercetin | 1.74 mg | 0.01 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
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,
| Garlic | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 5 UG | 8509 UG |
| lutein + zeaxanthin | 16 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, garlic has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Garlic | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.001 G |
| Total | 0.02 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than sweet potato per 100 grams.
| Garlic | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.229 G | 0.013 G |
| Total | 0.229 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Garlic g
()
|
Daily Values (%) |
Sweet Potatoes 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 sweet potatoes or garlic contain more calories in 100 grams?Garlic is high in calories and sweet potato has 40% less calories than garlic - sweet potato has 86 calories in 100g and garlic has 149 calories.
Does sweet potatoes or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and sweet potato has 40% fewer carbohydrates than garlic - sweet potato has 20.1g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does sweet potatoes or garlic contain more calcium?
Garlic is a rich source of calcium and it has 500% more calcium than sweet potato - sweet potato has 30mg of calcium in 100 grams and garlic has 181mg of calcium.
Does sweet potatoes or garlic contain more potassium?
Both sweet potatoes and garlic are high in potassium. Garlic has 20% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and garlic has 401mg of potassium.