Garlic (Raw)vsSweet Potato (Raw)
Garlic (Raw) has 143 calories and 6.6g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Garlic (Raw) has more protein, Sweet Potato (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Garlic (Raw) vs Sweet Potato (Raw)
Go with Sweet Potato (Raw) at just 86 kcal per 100g — 40% 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.
Garlic (Raw) delivers 10mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Garlic | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 86kcal4% | +57kcal |
| Protein | 6.6g13% | 1.6g3% | +5.0g |
| Total Fat | 0.38g0% | <0.1g0% | +0.33g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 28g10% | 20g7% | +8.1g |
| Dietary Fiber | 2.7g10% | 3.0g11% | <0.1g |
| Sugars | — | 4.2g | — |
| ✨Vitamins | |||
| Vitamin A | — | 709mcg79% | — |
| Vitamin C | 10mg11% | 2.4mg3% | +7.6mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 0.26mg2% | — |
| Vitamin K | — | 1.8mcg2% | — |
| Vitamin B6 | — | 0.21mg12% | — |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | — | 11mcg3% | — |
| Thiamin (B1) | — | <0.1mg7% | — |
| Riboflavin (B2) | — | <0.1mg5% | — |
| Niacin (B3) | — | 0.56mg3% | — |
| 🔶Minerals | |||
| Sodium | — | 55mg2% | — |
| Calcium | — | 30mg2% | — |
| Iron | — | 0.61mg3% | — |
| Potassium | — | 337mg7% | — |
| Phosphorus | — | 47mg4% | — |
| Magnesium | — | 25mg6% | — |
| Zinc | — | 0.30mg3% | — |
| Copper | — | 0.15mg17% | — |
| Manganese | — | 0.26mg11% | — |
| Selenium | 9.8mcg18% | 0.60mcg1% | +9.2mcg |
🔬Nutritional Analysis
Calories: Sweet Potato (Raw) is significantly lower in calories at just 86 kcal per 100g compared to 143 kcal for Garlic (Raw) — that's 66% fewer calories, making Sweet Potato (Raw) the better choice for calorie-conscious diets.
Protein: Garlic (Raw) provides more protein with 6.62g versus 1.57g 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 0.05g 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 Vitamins: The most notable vitamin differences are in Vitamin C (Garlic (Raw): 10mg vs 2.4mg).
Key Minerals: Notable mineral differences include Selenium (Garlic (Raw): 9.8mcg vs 0.6mcg).
Diet Suitability: Both fit a low-fat diet. Sweet Potato (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Garlic (Raw) or Sweet Potato (Raw)?
- Garlic (Raw) has more protein with 6.62g per 100g compared to 1.57g for Sweet Potato (Raw).
- Which is lower in calories, Garlic (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is lower in calories with 86 kcal per 100g versus 143 kcal.
- Is Garlic (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Garlic (Raw) has 143 calories and 6.62g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Garlic (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.38g.
- Which has more fiber, Garlic (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 2.7g.