Side-by-Side Comparison
Vegetables & Leafy Greens
Fresh Garlic (Raw Allium Cloves) vs. Russet Potato (Raw Starchy Tuber)
Comparing 2 standards across 17 specifications. 17 key differences identified.
Comparing:
Fresh Garlic (Raw Allium Cloves)
Russet Potato (Raw Starchy Tuber)
Per 100g raw garlic cloves, it delivers 149 kcal, 6.36g protein, 33.1g carbohydrates (2.1g fiber / 31.0g net carbs / rich in inulin prebiotics), 0.50g fat, 401mg potassium, 1.24mg Vitamin B6 (73% DV), 31.2mg Vitamin C, and 4,000µg Allicin potential.
Per 100g raw Russet potato flesh, it provides 79 kcal, 2.14g protein, 18.1g carbohydrates (1.3g fiber / 16.8g net carbs), 0.08g fat, 417mg potassium (9% DV), 19.7mg Vitamin C (22% DV), and high-amylose baking starches with a Glycemic Index of 78–85.
Specification Comparison Table
17 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
149 kcal (623 kJ) kcal | 79 kcal (331 kJ) kcal |
|
Protein
|
6.36 g (Exceptionally high for a bulb vegetable) g | 2.14 g (Contains complete patatin tuber storage protein) g |
|
Carbohydrates
|
33.1 g (Rich in non-digestible fructan inulin) g | 18.1 g (Net Carbs: 16.8 g) g |
|
Dietary Fiber
|
2.10 g g | 1.30 g (Rises to 2.3g with skin) g |
|
Net Carbohydrates
|
31.0 g g | 16.8 g g |
|
Total Sugars
|
1.00 g g | 0.62 g g |
|
Total Fat
|
0.50 g g | 0.08 g g |
|
Vitamin K1
|
1.7 µg µg | 1.9 µg µg |
|
Vitamin C
|
31.2 mg (35% DV) mg | 19.7 mg (22% DV) mg |
|
Calcium
|
181 mg (18% DV) mg | 12.0 mg mg |
|
Potassium
|
401 mg (9% DV) mg | 417 mg (9% DV / Outranks bananas) mg |
|
Water Content
|
58.6 % % | 79.2 % % |
|
Vitamin B6
|
1.24 mg (73% DV) mg | — |
|
Selenium
|
14.2 µg (26% DV) µg | — |
|
Allicin Potential
|
~2,500 – 4,500 µg / g fresh clove µg/g | — |
|
Folate (B9)
|
— | 15 µg µg |
|
Iron (Non-Heme)
|
— | 0.81 mg mg |
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