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  6. Salmon vs. Garlic

Salmon vs. Garlic — In-Depth Nutrition Comparison

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Important differences between Salmon and Garlic

  • Salmon has more Vitamin B12, Vitamin D, Selenium, Vitamin B3, and Vitamin B5, however, Garlic has more Manganese, Vitamin B6, Vitamin C, and Copper.
  • Salmon's daily need coverage for Vitamin B12 is 117% more.
  • Garlic is lower in Cholesterol.

The food varieties used in the comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Garlic, raw.

Infographic

Salmon vs Garlic infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
Salmon
3
:
7
Garlic
Garlic
Contains more Magnesium +20%
Contains more Phosphorus +64.7%
Contains more Selenium +191.5%
Contains more Calcium +1106.7%
Contains more Iron +400%
Contains less Sodium -72.1%
Contains more Zinc +169.8%
Contains more Copper +510.2%
Contains more Manganese +10350%
Equal in Potassium - 401
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +20%
Contains more Phosphorus +64.7%
Contains more Selenium +191.5%
Contains more Calcium +1106.7%
Contains more Iron +400%
Contains less Sodium -72.1%
Contains more Zinc +169.8%
Contains more Copper +510.2%
Contains more Manganese +10350%
Equal in Potassium - 401

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon
Salmon
9
:
3
Garlic
Garlic
Contains more Vitamin A +2455.6%
Contains more Vitamin E +1325%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +1049.3%
Contains more Vitamin B5 +147.5%
Contains more Folate +1033.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +743.2%
Contains more Vitamin B6 +90.9%
Contains more Vitamin K +1600%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Contains more Vitamin A +2455.6%
Contains more Vitamin E +1325%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +70%
Contains more Vitamin B2 +22.7%
Contains more Vitamin B3 +1049.3%
Contains more Vitamin B5 +147.5%
Contains more Folate +1033.3%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +743.2%
Contains more Vitamin B6 +90.9%
Contains more Vitamin K +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Garlic
Garlic
Contains more Protein +247.5%
Contains more Fats +2370%
Contains more Water +10.5%
Contains more Carbs +∞%
Contains more Other +87.5%
Equal in Water - 58.58
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +247.5%
Contains more Fats +2370%
Contains more Water +10.5%
Contains more Carbs +∞%
Contains more Other +87.5%
Equal in Water - 58.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +37909.1%
Contains more Polyunsaturated fat +1728.5%
Contains less Saturated Fat -96.3%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +37909.1%
Contains more Polyunsaturated fat +1728.5%
Contains less Saturated Fat -96.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Garlic
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Salmon Garlic Opinion
Net carbs 0g 30.96g Garlic
Protein 22.1g 6.36g Salmon
Fats 12.35g 0.5g Salmon
Carbs 0g 33.06g Garlic
Calories 206kcal 149kcal Salmon
Sugar 0g 1g Salmon
Fiber 0g 2.1g Garlic
Calcium 15mg 181mg Garlic
Iron 0.34mg 1.7mg Garlic
Magnesium 30mg 25mg Salmon
Phosphorus 252mg 153mg Salmon
Potassium 384mg 401mg Garlic
Sodium 61mg 17mg Garlic
Zinc 0.43mg 1.16mg Garlic
Copper 0.049mg 0.299mg Garlic
Manganese 0.016mg 1.672mg Garlic
Selenium 41.4µg 14.2µg Salmon
Vitamin A 230IU 9IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 0.08mg Salmon
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 31.2mg Garlic
Vitamin B1 0.34mg 0.2mg Salmon
Vitamin B2 0.135mg 0.11mg Salmon
Vitamin B3 8.045mg 0.7mg Salmon
Vitamin B5 1.475mg 0.596mg Salmon
Vitamin B6 0.647mg 1.235mg Garlic
Folate 34µg 3µg Salmon
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 1.7µg Garlic
Tryptophan 0.248mg 0.066mg Salmon
Threonine 0.969mg 0.157mg Salmon
Isoleucine 1.018mg 0.217mg Salmon
Leucine 1.796mg 0.308mg Salmon
Lysine 2.03mg 0.273mg Salmon
Methionine 0.654mg 0.076mg Salmon
Phenylalanine 0.863mg 0.183mg Salmon
Valine 1.139mg 0.291mg Salmon
Histidine 0.651mg 0.113mg Salmon
Cholesterol 63mg 0mg Garlic
Saturated Fat 2.397g 0.089g Garlic
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 0.011g Salmon
Polyunsaturated fat 4.553g 0.249g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
110%
Salmon
43%
Garlic
Minerals Daily Need Coverage Score
44%
Salmon
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 2.308g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $12.4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.