Garlic (Raw)vsPotatoes Russet (Baked)
Garlic (Raw) has 143 calories and 6.6g protein per 100g. Potatoes Russet (Baked) has 95 calories and 2.6g protein per 100g Garlic (Raw) has more protein, Potatoes Russet (Baked) is lower in calories.
🎯When to Eat What
Goal-based picks for Garlic (Raw) vs Potatoes Russet (Baked)
Go with Potatoes Russet (Baked) at just 95 kcal per 100g — 34% fewer calories.
Garlic (Raw) will keep you satisfied longer with 2.7g fiber, 6.6g protein — fat and protein slow digestion while fiber adds bulk.
Garlic (Raw) packs 6.6g of protein per 100g (19% of calories from protein) — the better pick for muscle growth and recovery.
Garlic (Raw) with 28.2g of carbs per 100g provides fast-acting energy — great before a workout.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Garlic | Potatoes Russet Flesh And Skin Baked | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 95kcal5% | +48kcal |
| Protein | 6.6g13% | 2.6g5% | +4.0g |
| Total Fat | 0.38g0% | 0.13g0% | +0.25g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 28g10% | 21g8% | +6.8g |
| Dietary Fiber | 2.7g10% | 2.3g8% | +0.40g |
| Sugars | — | 1.1g | — |
| ✨Vitamins | |||
| Vitamin A | — | 1.0mcg0% | — |
| Vitamin C | 10mg11% | 8.3mg9% | +1.7mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | <0.1mg0% | — |
| Vitamin K | — | 2.0mcg2% | — |
| Vitamin B6 | — | 0.35mg21% | — |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | — | 26mcg7% | — |
| Thiamin (B1) | — | <0.1mg6% | — |
| Riboflavin (B2) | — | <0.1mg4% | — |
| Niacin (B3) | — | 1.4mg8% | — |
| 🔶Minerals | |||
| Sodium | — | 14mg1% | — |
| Calcium | — | 18mg1% | — |
| Iron | — | 1.1mg6% | — |
| Potassium | — | 550mg12% | — |
| Phosphorus | — | 71mg6% | — |
| Magnesium | — | 30mg7% | — |
| Zinc | — | 0.35mg3% | — |
| Copper | — | 0.11mg12% | — |
| Manganese | — | 0.23mg10% | — |
| Selenium | 9.8mcg18% | 0.50mcg1% | +9.3mcg |
🔬Nutritional Analysis
Calories: Potatoes Russet (Baked) is significantly lower in calories at just 95 kcal per 100g compared to 143 kcal for Garlic (Raw) — that's 51% fewer calories, making Potatoes Russet (Baked) the better choice for calorie-conscious diets.
Protein: Garlic (Raw) provides more protein with 6.62g versus 2.63g per 100g. In terms of protein-to-calorie efficiency, Garlic (Raw) offers better value for building and maintaining muscle.
Fat: Garlic (Raw) has more fat (0.38g vs 0.13g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Minerals: Notable mineral differences include Selenium (Garlic (Raw): 9.8mcg vs 0.5mcg).
Diet Suitability: Both fit a low-fat diet. Potatoes Russet (Baked) fits a low-sodium diet.
🔗Related Comparisons
More with Garlic
More with Potatoes Russet
❓Frequently Asked Questions
- Which has more protein, Garlic (Raw) or Potatoes Russet (Baked)?
- Garlic (Raw) has more protein with 6.62g per 100g compared to 2.63g for Potatoes Russet (Baked).
- Which is lower in calories, Garlic (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is lower in calories with 95 kcal per 100g versus 143 kcal.
- Is Garlic (Raw) or Potatoes Russet (Baked) healthier?
- It depends on your goals. Garlic (Raw) has 143 calories and 6.62g protein per 100g, while Potatoes Russet (Baked) has 95 calories and 2.63g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Garlic (Raw) or Potatoes Russet (Baked)?
- Potatoes Russet (Baked) is leaner with 0.13g of fat per 100g compared to 0.38g.
- Which has more fiber, Garlic (Raw) or Potatoes Russet (Baked)?
- Garlic (Raw) has more fiber with 2.7g per 100g compared to 2.3g.