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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
9
:
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%
Contains more Manganese +69.2%
Contains more Selenium +1928.6%
Equal in Iron - 1.8
Equal in Zinc - 1.05
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 68% 2% 25% 32% 7% 29% 88% 129% 4%
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%
Contains more Manganese +69.2%
Contains more Selenium +1928.6%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
:
2
Nori
Contains more Fats +78.6%
Contains more Carbs +547%
Contains more Water +45.2%
Contains more Other +151.3%
Equal in Protein - 5.81
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more Fats +78.6%
Contains more Carbs +547%
Contains more Water +45.2%
Contains more Other +151.3%
Equal in Protein - 5.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
:
2
Nori
Contains more Polyunsaturated fat +126.4%
Contains less Saturated Fat -31.5%
Contains more Monounsaturated Fat +127.3%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
31% 13% 56%
Saturated Fat: 0.061 g
Monounsaturated Fat: 0.025 g
Polyunsaturated fat: 0.11 g
Contains more Polyunsaturated fat +126.4%
Contains less Saturated Fat -31.5%
Contains more Monounsaturated Fat +127.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 1.672mg 0.988mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 5202IU Nori
Vitamin A RAE 0µg 260µg Nori
Vitamin E 0.08mg 1mg Nori
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 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
Saturated Fat 0.089g 0.061g Nori
Omega-3 - EPA 0g 0.08g 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

People also compare

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
43%
Garlic
67%
Nori
Minerals Daily Need Coverage Score
67%
Garlic
40%
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

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. 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.