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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 vitamin A, folate, vitamin B2, and vitamin C.
  • Nori's daily need coverage for vitamin A is 104% 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
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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
8
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%
Nori
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +1150%
Contains more CalciumCalcium +158.6%
Contains more PotassiumPotassium +12.6%
Contains more CopperCopper +13.3%
Contains more PhosphorusPhosphorus +163.8%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +69.2%
Contains more SeleniumSelenium +1928.6%
~equal in Iron ~1.8mg
~equal in Zinc ~1.05mg

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
4
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%
Nori
7
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin B1Vitamin B1 +104.1%
Contains more Vitamin B5Vitamin B5 +14.4%
Contains more Vitamin B6Vitamin B6 +676.7%
Contains more CholineCholine +123.1%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +305.5%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin KVitamin K +135.3%
Contains more FolateFolate +4766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Nori DV% diff.
Vitamin B6 1.235mg 0.159mg 83%
Folate 3µg 146µg 36%
Manganese 1.672mg 0.988mg 30%
Vitamin A 0µg 260µg 29%
Vitamin B2 0.11mg 0.446mg 26%
Selenium 14.2µg 0.7µg 25%
Phosphorus 153mg 58mg 14%
Calcium 181mg 70mg 11%
Vitamin B1 0.2mg 0.098mg 9%
Vitamin C 31.2mg 39mg 9%
Carbs 33.06g 5.11g 9%
Fiber 2.1g 0.3g 7%
Vitamin E 0.08mg 1mg 6%
Calories 149kcal 35kcal 6%
Vitamin B3 0.7mg 1.47mg 5%
Magnesium 25mg 2mg 5%
Copper 0.299mg 0.264mg 4%
Choline 23.2mg 10.4mg 2%
Vitamin K 1.7µg 4µg 2%
Vitamin B5 0.596mg 0.521mg 2%
Polyunsaturated fat 0.249g 0.11g 1%
Sodium 17mg 48mg 1%
Zinc 1.16mg 1.05mg 1%
Protein 6.36g 5.81g 1%
Potassium 401mg 356mg 1%
Iron 1.7mg 1.8mg 1%
Fats 0.5g 0.28g 0%
Net carbs 30.96g 4.81g N/A
Sugar 1g 0.49g N/A
Saturated fat 0.089g 0.061g 0%
Monounsaturated fat 0.011g 0.025g 0%
Tryptophan 0.066mg 0.043mg 0%
Threonine 0.157mg 0.232mg 0%
Isoleucine 0.217mg 0.259mg 0%
Leucine 0.308mg 0.501mg 0%
Lysine 0.273mg 0.222mg 0%
Methionine 0.076mg 0.145mg 0%
Phenylalanine 0.183mg 0.273mg 0%
Valine 0.291mg 0.402mg 0%
Histidine 0.113mg 0.14mg 0%
Omega-3 - EPA 0g 0.08g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Nori
2
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 FatsFats +78.6%
Contains more CarbsCarbs +547%
Contains more WaterWater +45.2%
Contains more OtherOther +151.3%
~equal in Protein ~5.81g

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
Nori
2
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Poly. FatPolyunsaturated fat +126.4%
Contains less Sat. FatSaturated fat -31.5%
Contains more Mono. FatMonounsaturated fat +127.3%

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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.