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  6. Wakame vs. Garlic

Wakame vs. Garlic — In-Depth Nutrition Comparison

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The main differences between Wakame and Garlic

  • Wakame is richer in Folate, and Magnesium, yet Garlic is richer in Vitamin B6, Vitamin C, Selenium, Manganese, Vitamin B1, Phosphorus, and Potassium.
  • Daily need coverage for Vitamin B6 from Garlic is 95% higher.
  • Wakame contains 65 times more Folate than Garlic. Wakame contains 196µg of Folate, while Garlic contains 3µg.
  • Garlic contains less Sodium.

Food types used in this article are Seaweed, wakame, raw and Garlic, raw.

Infographic

Wakame 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.
Wakame
Wakame
2
:
8
Garlic
Garlic
Contains more Iron +28.2%
Contains more Magnesium +328%
Contains more Calcium +20.7%
Contains more Phosphorus +91.3%
Contains more Potassium +702%
Contains less Sodium -98.1%
Contains more Zinc +205.3%
Contains more Manganese +19.4%
Contains more Selenium +1928.6%
Equal in Copper - 0.299
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +28.2%
Contains more Magnesium +328%
Contains more Calcium +20.7%
Contains more Phosphorus +91.3%
Contains more Potassium +702%
Contains less Sodium -98.1%
Contains more Zinc +205.3%
Contains more Manganese +19.4%
Contains more Selenium +1928.6%
Equal in Copper - 0.299

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.
Wakame
Wakame
7
:
3
Garlic
Garlic
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 Folate +6433.3%
Contains more Vitamin K +211.8%
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +61650%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +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 Folate +6433.3%
Contains more Vitamin K +211.8%
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +61650%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wakame
Wakame
3
:
2
Garlic
Garlic
Contains more Fats +28%
Contains more Water +36.5%
Contains more Other +380%
Contains more Protein +109.9%
Contains more Carbs +261.7%
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 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 Fats +28%
Contains more Water +36.5%
Contains more Other +380%
Contains more Protein +109.9%
Contains more Carbs +261.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wakame
Wakame
1
:
2
Garlic
Garlic
Contains more Monounsaturated Fat +427.3%
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +14.2%
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +427.3%
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +14.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wakame Garlic Opinion
Net carbs 8.64g 30.96g Garlic
Protein 3.03g 6.36g Garlic
Fats 0.64g 0.5g Wakame
Carbs 9.14g 33.06g Garlic
Calories 45kcal 149kcal Garlic
Sugar 0.65g 1g Wakame
Fiber 0.5g 2.1g Garlic
Calcium 150mg 181mg Garlic
Iron 2.18mg 1.7mg Wakame
Magnesium 107mg 25mg Wakame
Phosphorus 80mg 153mg Garlic
Potassium 50mg 401mg Garlic
Sodium 872mg 17mg Garlic
Zinc 0.38mg 1.16mg Garlic
Copper 0.284mg 0.299mg Garlic
Manganese 1.4mg 1.672mg Garlic
Selenium 0.7µg 14.2µg Garlic
Vitamin A 360IU 9IU Wakame
Vitamin A RAE 18µg 0µg Wakame
Vitamin E 1mg 0.08mg Wakame
Vitamin C 3mg 31.2mg Garlic
Vitamin B1 0.06mg 0.2mg Garlic
Vitamin B2 0.23mg 0.11mg Wakame
Vitamin B3 1.6mg 0.7mg Wakame
Vitamin B5 0.697mg 0.596mg Wakame
Vitamin B6 0.002mg 1.235mg Garlic
Folate 196µg 3µg Wakame
Vitamin K 5.3µg 1.7µg Wakame
Tryptophan 0.035mg 0.066mg Garlic
Threonine 0.165mg 0.157mg Wakame
Isoleucine 0.087mg 0.217mg Garlic
Leucine 0.257mg 0.308mg Garlic
Lysine 0.112mg 0.273mg Garlic
Methionine 0.063mg 0.076mg Garlic
Phenylalanine 0.112mg 0.183mg Garlic
Valine 0.209mg 0.291mg Garlic
Histidine 0.015mg 0.113mg Garlic
Saturated Fat 0.13g 0.089g Garlic
Omega-3 - EPA 0.186g 0g Wakame
Monounsaturated Fat 0.058g 0.011g Wakame
Polyunsaturated fat 0.218g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame 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
29%
Wakame
43%
Garlic
Minerals Daily Need Coverage Score
65%
Wakame
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (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 is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
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 is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.