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Garlic vs. Chinook salmon — In-Depth Nutrition Comparison

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A recap on differences between garlic and chinook salmon

  • Garlic has more manganese, vitamin B6, vitamin C, and copper; however, chinook salmon is higher in vitamin B12, selenium, vitamin B3, phosphorus, and magnesium.
  • Chinook salmon covers your daily vitamin B12 needs 120% more than garlic.
  • Chinook salmon contains 88 times less manganese than garlic. Garlic contains 1.672mg of manganese, while chinook salmon contains 0.019mg.
  • The glycemic index of garlic is higher.

Food varieties used in this article are Garlic, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Garlic vs Chinook salmon infographic
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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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more CalciumCalcium +546.4%
Contains more IronIron +86.8%
Contains more CopperCopper +464.2%
Contains more ZincZinc +107.1%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +8700%
Contains more MagnesiumMagnesium +388%
Contains more PotassiumPotassium +25.9%
Contains more PhosphorusPhosphorus +142.5%
Contains more SeleniumSelenium +229.6%

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
6
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% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin CVitamin C +661%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +354.5%
Contains more Vitamin B6Vitamin B6 +167.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +1335%
Contains more Vitamin B5Vitamin B5 +45.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1066.7%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-131.9%
Contains more ProteinProtein +304.4%
Contains more FatsFats +2576%
Contains more WaterWater +12%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +52100%
Contains more Poly. FatPolyunsaturated fat +969.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Chinook salmon DV% diff.
Vitamin B12 0µg 2.87µg 120%
Manganese 1.672mg 0.019mg 72%
Vitamin B6 1.235mg 0.462mg 59%
Selenium 14.2µg 46.8µg 59%
Vitamin B3 0.7mg 10.045mg 58%
Protein 6.36g 25.72g 39%
Phosphorus 153mg 371mg 31%
Vitamin C 31.2mg 4.1mg 30%
Cholesterol 0mg 85mg 28%
Copper 0.299mg 0.053mg 27%
Magnesium 25mg 122mg 23%
Fats 0.5g 13.38g 20%
Vitamin A 0µg 149µg 17%
Polyunsaturated fat 0.249g 2.662g 16%
Calcium 181mg 28mg 15%
Saturated fat 0.089g 3.214g 14%
Monounsaturated fat 0.011g 5.742g 14%
Vitamin B1 0.2mg 0.044mg 13%
Carbs 33.06g 0g 11%
Iron 1.7mg 0.91mg 10%
Fiber 2.1g 0g 8%
Folate 3µg 35µg 8%
Zinc 1.16mg 0.56mg 5%
Vitamin B5 0.596mg 0.865mg 5%
Choline 23.2mg 4%
Calories 149kcal 231kcal 4%
Vitamin B2 0.11mg 0.154mg 3%
Potassium 401mg 505mg 3%
Sodium 17mg 60mg 2%
Vitamin K 1.7µg 1%
Vitamin E 0.08mg 1%
Net carbs 30.96g 0g N/A
Sugar 1g N/A
Tryptophan 0.066mg 0.288mg 0%
Threonine 0.157mg 1.127mg 0%
Isoleucine 0.217mg 1.185mg 0%
Leucine 0.308mg 2.09mg 0%
Lysine 0.273mg 2.362mg 0%
Methionine 0.076mg 0.761mg 0%
Phenylalanine 0.183mg 1.004mg 0%
Valine 0.291mg 1.325mg 0%
Histidine 0.113mg 0.757mg 0%
Omega-3 - EPA 0g 1.01g N/A
Omega-3 - DHA 0g 0.727g N/A
Omega-3 - DPA 0g 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
41%
Garlic
65%
Chinook salmon
Minerals Daily Need Coverage Score
67%
Garlic
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 3.125g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $14.4)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 30)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.