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Salmon raw vs. Garlic — In-Depth Nutrition Comparison

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Differences between Salmon raw and Garlic

  • Salmon raw has more Vitamin B12, Vitamin B3, Selenium, Vitamin B5, and Vitamin B2, while Garlic has more Manganese, Vitamin C, Vitamin B6, and Calcium.
  • Salmon raw's daily need coverage for Vitamin B12 is 133% higher.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Garlic, raw.

Infographic

Salmon raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Garlic
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +22.2%
Contains more PhosphorusPhosphorus +30.7%
Contains more SeleniumSelenium +157%
Contains more CalciumCalcium +1408.3%
Contains more IronIron +112.5%
Contains more CopperCopper +19.6%
Contains more ZincZinc +81.3%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +10350%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2.4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Garlic
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin AVitamin A +344.4%
Contains more Vitamin B1Vitamin B1 +13%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +1022.9%
Contains more Vitamin B5Vitamin B5 +179.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +733.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +51%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Garlic
1
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 ProteinProtein +211.9%
Contains more FatsFats +1168%
Contains more WaterWater +16.9%
Contains more OtherOther +254.7%
Contains more CarbsCarbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated Fat: Sat. Fat 0.981 g
Monounsaturated Fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Garlic
1
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated Fat +19018.2%
Contains more Poly. FatPolyunsaturated fat +919.7%
Contains less Sat. FatSaturated Fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Garlic Opinion
Calories 142kcal 149kcal Garlic
Protein 19.84g 6.36g Salmon raw
Fats 6.34g 0.5g Salmon raw
Vitamin C 0mg 31.2mg Garlic
Net carbs 0g 30.96g Garlic
Carbs 0g 33.06g Garlic
Cholesterol 55mg 0mg Garlic
Magnesium 29mg 25mg Salmon raw
Calcium 12mg 181mg Garlic
Potassium 490mg 401mg Salmon raw
Iron 0.8mg 1.7mg Garlic
Sugar 1g Salmon raw
Fiber 0g 2.1g Garlic
Copper 0.25mg 0.299mg Garlic
Zinc 0.64mg 1.16mg Garlic
Phosphorus 200mg 153mg Salmon raw
Sodium 44mg 17mg Garlic
Vitamin A 40IU 9IU Salmon raw
Vitamin A 12µg 0µg Salmon raw
Vitamin E 0.08mg Garlic
Manganese 0.016mg 1.672mg Garlic
Selenium 36.5µg 14.2µg Salmon raw
Vitamin B1 0.226mg 0.2mg Salmon raw
Vitamin B2 0.38mg 0.11mg Salmon raw
Vitamin B3 7.86mg 0.7mg Salmon raw
Vitamin B5 1.664mg 0.596mg Salmon raw
Vitamin B6 0.818mg 1.235mg Garlic
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 1.7µg Garlic
Folate 25µg 3µg Salmon raw
Choline 23.2mg Garlic
Saturated Fat 0.981g 0.089g Garlic
Monounsaturated Fat 2.103g 0.011g Salmon raw
Polyunsaturated fat 2.539g 0.249g Salmon raw
Tryptophan 0.222mg 0.066mg Salmon raw
Threonine 0.87mg 0.157mg Salmon raw
Isoleucine 0.914mg 0.217mg Salmon raw
Leucine 1.613mg 0.308mg Salmon raw
Lysine 1.822mg 0.273mg Salmon raw
Methionine 0.587mg 0.076mg Salmon raw
Phenylalanine 0.775mg 0.183mg Salmon raw
Valine 1.022mg 0.291mg Salmon raw
Histidine 0.584mg 0.113mg Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw

Which food is preferable for your diet?

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

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
77%
Salmon raw
41%
Garlic
Minerals Daily Need Coverage Score
49%
Salmon raw
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 30)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 27mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.892g)
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.
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.