Garlic vs potato: which is healthier?
Garlic is more nutrient-dense, scoring 63/100 against 57/100 for potato. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Garlic
149 kcal per 100 g. 1 clove: 3 g
Higher scorePotato
93 kcal per 100 g. 1 medium, baked: 173 g
Which to pick for your goal
- Fewer caloriesPotato149 vs 93 kcal per 100 g
- More proteinGarlic6.4 vs 2.5 g per 100 g
- More fiberAbout even2.1 vs 2.2 g per 100 g
- Less sugarAbout even1 vs 1.2 g per 100 g
- More potassiumPotato401 vs 535 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Garlic, 100 g | Potato, 100 g | Garlic, 3 g | Potato, 173 g |
|---|---|---|---|---|
| Calories | 149 kcal | 93 kcal | 4 kcal | 161 kcal |
| Protein | 6.4 g | 2.5 g | 0.2 g | 4.3 g |
| Carbohydrates | 33 g | 21 g | 1 g | 37 g |
| Sugars | 1 g | 1.2 g | <0.1 g | 2 g |
| Fiber | 2.1 g | 2.2 g | <0.1 g | 3.8 g |
| Fat | 0.5 g | 0.1 g | <0.1 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 31 mg | 9.6 mg | 0.9 mg | 17 mg |
| Vitamin A | 0 µg | 1 µg | 0 µg | 1.7 µg |
| Potassium | 401 mg | 535 mg | 12 mg | 926 mg |
| Iron | 1.7 mg | 1.1 mg | <0.1 mg | 1.9 mg |
| Calcium | 181 mg | 15 mg | 5.4 mg | 26 mg |
| Magnesium | 25 mg | 28 mg | 0.8 mg | 48 mg |
| Sodium | 17 mg | 10 mg | 0.5 mg | 17 mg |
Last updated . Scores use the HowHealthyIs Score method.