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Garlic vs Nori - In-Depth Nutrition Comparison

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Differences between Garlic and Nori

  • Garlic has more Vitamin B6, Manganese, Selenium, Phosphorus, Calcium, and Vitamin B1, while Nori has more Folate, Vitamin A RAE, Vitamin B2, and Vitamin C.
  • Garlic's daily need coverage for Vitamin B6 is 83% higher.
  • Nori contains 20 times less Selenium than Garlic. Garlic contains 14.2µg of Selenium, while Nori contains 0.7µg.

The food types used in this comparison are Garlic, raw and Seaweed, laver, raw.

Infographic

Garlic vs Nori 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
7
:
1
Nori
Contains more Calcium +158.6%
Contains more Magnesium +1150%
Contains more Phosphorus +163.8%
Contains more Potassium +12.6%
Contains less Sodium -64.6%
Contains more Zinc +10.5%
Contains more Copper +13.3%
Equal in Iron - 1.8
Equal in Zinc - 1.05
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 68% 2% 25% 32% 7% 29% 88%
Contains more Calcium +158.6%
Contains more Magnesium +1150%
Contains more Phosphorus +163.8%
Contains more Potassium +12.6%
Contains less Sodium -64.6%
Contains more Zinc +10.5%
Contains more Copper +13.3%
Equal in Iron - 1.8
Equal in Zinc - 1.05

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
:
7
Nori
Contains more Vitamin B1 +104.1%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +676.7%
Contains more Vitamin A +57700%
Contains more Vitamin E +1150%
Contains more Vitamin C +25%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +110%
Contains more Folate +4766.7%
Contains more Vitamin K +135.3%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 313% 20% 0% 130% 25% 103% 28% 32% 37% 110% 0% 10%
Contains more Vitamin B1 +104.1%
Contains more Vitamin B5 +14.4%
Contains more Vitamin B6 +676.7%
Contains more Vitamin A +57700%
Contains more Vitamin E +1150%
Contains more Vitamin C +25%
Contains more Vitamin B2 +305.5%
Contains more Vitamin B3 +110%
Contains more Folate +4766.7%
Contains more Vitamin K +135.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Nori Opinion
Net carbs 30.96g 4.81g Garlic
Protein 6.36g 5.81g Garlic
Fats 0.5g 0.28g Garlic
Carbs 33.06g 5.11g Garlic
Calories 149kcal 35kcal Garlic
Starch g g
Fructose g g
Sugar 1g 0.49g Nori
Fiber 2.1g 0.3g Garlic
Calcium 181mg 70mg Garlic
Iron 1.7mg 1.8mg Nori
Magnesium 25mg 2mg Garlic
Phosphorus 153mg 58mg Garlic
Potassium 401mg 356mg Garlic
Sodium 17mg 48mg Garlic
Zinc 1.16mg 1.05mg Garlic
Copper 0.299mg 0.264mg Garlic
Vitamin A 9IU 5202IU Nori
Vitamin E 0.08mg 1mg Nori
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 39mg Nori
Vitamin B1 0.2mg 0.098mg Garlic
Vitamin B2 0.11mg 0.446mg Nori
Vitamin B3 0.7mg 1.47mg Nori
Vitamin B5 0.596mg 0.521mg Garlic
Vitamin B6 1.235mg 0.159mg Garlic
Folate 3µg 146µg Nori
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 4µg Nori
Tryptophan 0.066mg 0.043mg Garlic
Threonine 0.157mg 0.232mg Nori
Isoleucine 0.217mg 0.259mg Nori
Leucine 0.308mg 0.501mg Nori
Lysine 0.273mg 0.222mg Garlic
Methionine 0.076mg 0.145mg Nori
Phenylalanine 0.183mg 0.273mg Nori
Valine 0.291mg 0.402mg Nori
Histidine 0.113mg 0.14mg Nori
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.061g Nori
Monounsaturated Fat 0.011g 0.025g Nori
Polyunsaturated fat 0.249g 0.11g Garlic

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
67
Nori
Mineral Summary Score
46
Garlic
34
Nori

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 food.
Protein
38%
Garlic
35%
Nori
Carbohydrates
33%
Garlic
5%
Nori
Fats
2%
Garlic
1%
Nori

Comparison summary

Which food is lower in Sugar?
Nori
Nori is lower in Sugar (difference - 0.51g)
Which food is lower in Saturated Fat?
Nori
Nori is lower in Saturated Fat (difference - 0.028g)
Which food is lower in glycemic index?
Nori
Nori is lower in glycemic index (difference - 30)
Which food is cheaper?
Nori
Nori is cheaper (difference - $0.6)
Which food is richer in vitamins?
Nori
Nori is relatively richer in vitamins
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 31mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.