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Garlic vs Seaweed - In-Depth Nutrition Comparison

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Significant differences between Garlic and Seaweed

  • Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, Copper, and Phosphorus, however Seaweed is richer in Vitamin K, Folate, Magnesium, and Iron.
  • Garlic covers your daily Vitamin B6 needs 95% more than Seaweed.
  • Seaweed has 20 times less Selenium than Garlic. Garlic has 14.2µg of Selenium, while Seaweed has 0.7µg.

Specific food types used in this comparison are Garlic, raw and Seaweed, kelp, raw.

Infographic

Garlic vs Seaweed 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
5
:
Contains more Phosphorus +264.3%
Contains more Potassium +350.6%
Contains less Sodium -92.7%
Contains more Copper +130%
Contains more Iron +67.6%
Contains more Magnesium +384%
Equal in Calcium - 168
Equal in Zinc - 1.23
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 51% 107% 87% 18% 8% 31% 34% 44%
Contains more Phosphorus +264.3%
Contains more Potassium +350.6%
Contains less Sodium -92.7%
Contains more Copper +130%
Contains more Iron +67.6%
Contains more Magnesium +384%
Equal in Calcium - 168
Equal in Zinc - 1.23

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
4
:
Contains more Vitamin C +940%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +61650%
Contains more Vitamin A +1188.9%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +36.4%
Contains more Folate +5900%
Contains more Vitamin K +3782.4%
Equal in Vitamin B5 - 0.642
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 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
Contains more Vitamin C +940%
Contains more Vitamin B1 +300%
Contains more Vitamin B3 +48.9%
Contains more Vitamin B6 +61650%
Contains more Vitamin A +1188.9%
Contains more Vitamin E +987.5%
Contains more Vitamin B2 +36.4%
Contains more Folate +5900%
Contains more Vitamin K +3782.4%
Equal in Vitamin B5 - 0.642

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 Seaweed
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Seaweed Opinion
Net carbs 30.96g 8.27g Garlic
Protein 6.36g 1.68g Garlic
Fats 0.5g 0.56g Seaweed
Carbs 33.06g 9.57g Garlic
Calories 149kcal 43kcal Garlic
Starch g g
Fructose g g
Sugar 1g 0.6g Seaweed
Fiber 2.1g 1.3g Garlic
Calcium 181mg 168mg Garlic
Iron 1.7mg 2.85mg Seaweed
Magnesium 25mg 121mg Seaweed
Phosphorus 153mg 42mg Garlic
Potassium 401mg 89mg Garlic
Sodium 17mg 233mg Garlic
Zinc 1.16mg 1.23mg Seaweed
Copper 0.299mg 0.13mg Garlic
Vitamin A 9IU 116IU Seaweed
Vitamin E 0.08mg 0.87mg Seaweed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 31.2mg 3mg Garlic
Vitamin B1 0.2mg 0.05mg Garlic
Vitamin B2 0.11mg 0.15mg Seaweed
Vitamin B3 0.7mg 0.47mg Garlic
Vitamin B5 0.596mg 0.642mg Seaweed
Vitamin B6 1.235mg 0.002mg Garlic
Folate 3µg 180µg Seaweed
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 66µg Seaweed
Tryptophan 0.066mg 0.048mg Garlic
Threonine 0.157mg 0.055mg Garlic
Isoleucine 0.217mg 0.076mg Garlic
Leucine 0.308mg 0.083mg Garlic
Lysine 0.273mg 0.082mg Garlic
Methionine 0.076mg 0.025mg Garlic
Phenylalanine 0.183mg 0.043mg Garlic
Valine 0.291mg 0.072mg Garlic
Histidine 0.113mg 0.024mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.089g 0.247g Garlic
Monounsaturated Fat 0.011g 0.098g Seaweed
Polyunsaturated fat 0.249g 0.047g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Seaweed
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
36
Seaweed
Mineral Summary Score
46
Garlic
47
Seaweed

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
10%
Seaweed
Carbohydrates
33%
Garlic
10%
Seaweed
Fats
2%
Garlic
3%
Seaweed

Comparison summary

Which food is lower in Sugar?
Seaweed
Seaweed is lower in Sugar (difference - 0.4g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 30)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 216mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.158g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.