Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Garlic vs. Cod — In-Depth Nutrition Comparison

Compare

Significant differences between garlic and cod

  • Garlic has more vitamin B6, manganese, vitamin C, copper, calcium, and iron; however, cod is richer in vitamin B5, vitamin B12, and selenium.
  • Cod covers your daily vitamin B5 needs 3048% more than garlic.
  • Cod has 111 times less manganese than garlic. Garlic has 1.672mg of manganese, while cod has 0.015mg.
  • Garlic has a higher glycemic index. The glycemic index of garlic is 30, while the glycemic index of cod is 0.

Specific food types used in this comparison are Garlic, raw and Fish, cod, Atlantic, raw.

Infographic

Garlic vs Cod 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
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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +1031.3%
Contains more IronIron +347.4%
Contains more CopperCopper +967.9%
Contains more ZincZinc +157.8%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +11046.7%
Contains more MagnesiumMagnesium +28%
Contains more PhosphorusPhosphorus +32.7%
Contains more SeleniumSelenium +133.1%
~equal in Potassium ~413mg

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
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% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Cod
Cod
8
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +3020%
Contains more Vitamin B1Vitamin B1 +163.2%
Contains more Vitamin B2Vitamin B2 +69.2%
Contains more Vitamin B6Vitamin B6 +404.1%
Contains more Vitamin KVitamin K +1600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +194.7%
Contains more Vitamin B5Vitamin B5 +25571.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +181%

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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more ProteinProtein +180%
Contains more FatsFats +34%
Contains more WaterWater +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -32.1%
Contains more Mono. FatMonounsaturated fat +754.5%
~equal in Polyunsaturated fat ~0.231g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Cod
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 Cod DV% diff.
Vitamin B5 0.596mg 153mg 3048%
Vitamin B6 1.235mg 0.245mg 76%
Manganese 1.672mg 0.015mg 72%
Vitamin B12 0µg 0.91µg 38%
Vitamin C 31.2mg 1mg 34%
Selenium 14.2µg 33.1µg 34%
Copper 0.299mg 0.028mg 30%
Protein 6.36g 17.81g 23%
Iron 1.7mg 0.38mg 17%
Calcium 181mg 16mg 17%
Cholesterol 0mg 43mg 14%
Carbs 33.06g 0g 11%
Vitamin B1 0.2mg 0.076mg 10%
Vitamin B3 0.7mg 2.063mg 9%
Fiber 2.1g 0g 8%
Choline 23.2mg 65.2mg 8%
Phosphorus 153mg 203mg 7%
Zinc 1.16mg 0.45mg 6%
Vitamin D 0IU 36IU 5%
Vitamin D 0µg 0.9µg 5%
Vitamin E 0.08mg 0.64mg 4%
Vitamin B2 0.11mg 0.065mg 3%
Calories 149kcal 82kcal 3%
Sodium 17mg 54mg 2%
Magnesium 25mg 32mg 2%
Vitamin A 0µg 12µg 1%
Vitamin K 1.7µg 0.1µg 1%
Folate 3µg 7µg 1%
Fats 0.5g 0.67g 0%
Net carbs 30.96g 0g N/A
Potassium 401mg 413mg 0%
Sugar 1g 0g N/A
Saturated fat 0.089g 0.131g 0%
Monounsaturated fat 0.011g 0.094g 0%
Polyunsaturated fat 0.249g 0.231g 0%
Tryptophan 0.066mg 0.199mg 0%
Threonine 0.157mg 0.781mg 0%
Isoleucine 0.217mg 0.821mg 0%
Leucine 0.308mg 1.447mg 0%
Lysine 0.273mg 1.635mg 0%
Methionine 0.076mg 0.527mg 0%
Phenylalanine 0.183mg 0.695mg 0%
Valine 0.291mg 0.917mg 0%
Histidine 0.113mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Cod
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
41%
Garlic
731%
Cod
Minerals Daily Need Coverage Score
67%
Garlic
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.042g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $0.7)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Cod
Cod 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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.