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  6. Garlic vs. Tuna

Garlic vs. Tuna — In-Depth Nutrition Comparison

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What are the main differences between Garlic and Tuna?

  • Garlic is richer in Manganese, Vitamin C, Copper, Calcium, and Vitamin B6, yet Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Phosphorus.
  • Tuna's daily need coverage for Selenium is 171% higher.

We used Garlic, raw and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this comparison.

Infographic

Garlic vs Tuna 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.
Garlic
Garlic
6
:
4
Tuna
Tuna
Contains more Calcium +4425%
Contains more Iron +84.8%
Contains less Sodium -68.5%
Contains more Zinc +157.8%
Contains more Copper +595.3%
Contains more Manganese +12761.5%
Contains more Magnesium +68%
Contains more Phosphorus +117.6%
Contains more Potassium +31.4%
Contains more Selenium +662%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +4425%
Contains more Iron +84.8%
Contains less Sodium -68.5%
Contains more Zinc +157.8%
Contains more Copper +595.3%
Contains more Manganese +12761.5%
Contains more Magnesium +68%
Contains more Phosphorus +117.6%
Contains more Potassium +31.4%
Contains more Selenium +662%

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.
Garlic
Garlic
6
:
6
Tuna
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B5 +78.4%
Contains more Vitamin B6 +19%
Contains more Folate +50%
Contains more Vitamin K +1600%
Contains more Vitamin A +622.2%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +3052.9%
Contains more Vitamin B12 +∞%
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B5 +78.4%
Contains more Vitamin B6 +19%
Contains more Folate +50%
Contains more Vitamin K +1600%
Contains more Vitamin A +622.2%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +3052.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Tuna
Tuna
Contains more Carbs +∞%
Contains more Other +17.2%
Contains more Protein +358.3%
Contains more Fats +18%
Contains more Water +17.8%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Carbs +∞%
Contains more Other +17.2%
Contains more Protein +358.3%
Contains more Fats +18%
Contains more Water +17.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Tuna
Tuna
Contains less Saturated Fat -56.6%
Contains more Polyunsaturated fat +42.3%
Contains more Monounsaturated Fat +1154.5%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains less Saturated Fat -56.6%
Contains more Polyunsaturated fat +42.3%
Contains more Monounsaturated Fat +1154.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Tuna Opinion
Net carbs 30.96g 0g Garlic
Protein 6.36g 29.15g Tuna
Fats 0.5g 0.59g Tuna
Carbs 33.06g 0g Garlic
Calories 149kcal 130kcal Garlic
Sugar 1g 0g Tuna
Fiber 2.1g 0g Garlic
Calcium 181mg 4mg Garlic
Iron 1.7mg 0.92mg Garlic
Magnesium 25mg 42mg Tuna
Phosphorus 153mg 333mg Tuna
Potassium 401mg 527mg Tuna
Sodium 17mg 54mg Garlic
Zinc 1.16mg 0.45mg Garlic
Copper 0.299mg 0.043mg Garlic
Manganese 1.672mg 0.013mg Garlic
Selenium 14.2µg 108.2µg Tuna
Vitamin A 9IU 65IU Tuna
Vitamin A RAE 0µg 22µg Tuna
Vitamin E 0.08mg 0.29mg Tuna
Vitamin D 0IU 82IU Tuna
Vitamin D 0µg 2µg Tuna
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.134mg Garlic
Vitamin B2 0.11mg 0.137mg Tuna
Vitamin B3 0.7mg 22.07mg Tuna
Vitamin B5 0.596mg 0.334mg Garlic
Vitamin B6 1.235mg 1.038mg Garlic
Folate 3µg 2µg Garlic
Vitamin B12 0µg 2.35µg Tuna
Vitamin K 1.7µg 0.1µg Garlic
Tryptophan 0.066mg 0.313mg Tuna
Threonine 0.157mg 1.224mg Tuna
Isoleucine 0.217mg 1.287mg Tuna
Leucine 0.308mg 2.27mg Tuna
Lysine 0.273mg 2.565mg Tuna
Methionine 0.076mg 0.827mg Tuna
Phenylalanine 0.183mg 1.091mg Tuna
Valine 0.291mg 1.438mg Tuna
Histidine 0.113mg 0.822mg Tuna
Cholesterol 0mg 47mg Garlic
Trans Fat 0g 0.02g Garlic
Saturated Fat 0.089g 0.205g Garlic
Omega-3 - DHA 0g 0.105g Tuna
Omega-3 - EPA 0g 0.015g Tuna
Omega-3 - DPA 0g 0.005g Tuna
Monounsaturated Fat 0.011g 0.138g Tuna
Polyunsaturated fat 0.249g 0.175g Garlic
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Tuna
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
43%
Garlic
92%
Tuna
Minerals Daily Need Coverage Score
67%
Garlic
88%
Tuna

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 30)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.116g)
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.
Which food is richer in vitamins?
?
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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.