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Garlic vs Wakame - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Wakame
Wakame contains less Sugars (difference - 0.35g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic Wakame
Lower in Sugars ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garlic Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
36
Garlic
14
Wakame
Mineral Summary Score
31
Garlic
44
Wakame

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
6
:
2
Wakame
Contains more Calcium +20.7%
Contains more Potassium +702%
Contains more Zinc +205.3%
Contains more Phosphorus +91.3%
Contains less Sodium -98.1%
Contains more Iron +28.2%
Contains more Magnesium +328%
Equal in Copper - 0.284
Contains more Calcium +20.7%
Contains more Potassium +702%
Contains more Zinc +205.3%
Contains more Phosphorus +91.3%
Contains less Sodium -98.1%
Contains more Iron +28.2%
Contains more Magnesium +328%
Equal in Copper - 0.284

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
3
:
6
Wakame
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +61650%
Contains more Vitamin A +3900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +16.9%
Contains more Vitamin K +211.8%
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +61650%
Contains more Vitamin A +3900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +16.9%
Contains more Vitamin K +211.8%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
38%
Garlic
18%
Wakame
Carbohydrates
33%
Garlic
9%
Wakame
Fats
2%
Garlic
3%
Wakame

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garlic Wakame Opinion
Calories 149 45 Garlic
Protein 6.36 3.03 Garlic
Fats 0.5 0.64 Wakame
Vitamin C 31.2 3 Garlic
Carbs 33.06 9.14 Garlic
Cholesterol 0 0
Vitamin D 0 0
Iron 1.7 2.18 Wakame
Calcium 181 150 Garlic
Potassium 401 50 Garlic
Magnesium 25 107 Wakame
Sugars 1 0.65 Garlic
Fiber 2.1 0.5 Garlic
Copper 0.299 0.284 Garlic
Zinc 1.16 0.38 Garlic
Starch
Phosphorus 153 80 Garlic
Sodium 17 872 Garlic
Vitamin A 9 360 Wakame
Vitamin E 0.08 1 Wakame
Vitamin D 0 0
Vitamin B1 0.2 0.06 Garlic
Vitamin B2 0.11 0.23 Wakame
Vitamin B3 0.7 1.6 Wakame
Vitamin B5 0.596 0.697 Wakame
Vitamin B6 1.235 0.002 Garlic
Vitamin B12 0 0
Vitamin K 1.7 5.3 Wakame
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.089 0.13 Garlic
Monounsaturated Fat 0.011 0.058 Wakame
Polyunsaturated fat 0.249 0.218 Garlic
Tryptophan 0.066 0.035 Garlic
Threonine 0.157 0.165 Wakame
Isoleucine 0.217 0.087 Garlic
Leucine 0.308 0.257 Garlic
Lysine 0.273 0.112 Garlic
Methionine 0.076 0.063 Garlic
Phenylalanine 0.183 0.112 Garlic
Valine 0.291 0.209 Garlic
Histidine 0.113 0.015 Garlic
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.