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  6. Garlic vs. Seaweed

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 50% 7.9% 107% 43% 34% 18% 30% 26% 3.8%
Contains more PotassiumPotassium +350.6%
Contains more CopperCopper +130%
Contains more PhosphorusPhosphorus +264.3%
Contains less SodiumSodium -92.7%
Contains more ManganeseManganese +736%
Contains more SeleniumSelenium +1928.6%
Contains more MagnesiumMagnesium +384%
Contains more IronIron +67.6%
~equal in Calcium ~168mg
~equal in Zinc ~1.23mg

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
Garlic
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 2% 17% 13% 35% 8.8% 39% 0.46% 0% 165% 135%
Contains more Vitamin CVitamin C +940%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +48.9%
Contains more Vitamin B6Vitamin B6 +61650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +987.5%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin KVitamin K +3782.4%
Contains more FolateFolate +5900%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.642mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Seaweed DV% diff.
Vitamin B6 1.235mg 0.002mg 95%
Manganese 1.672mg 0.2mg 64%
Vitamin K 1.7µg 66µg 54%
Folate 3µg 180µg 44%
Vitamin C 31.2mg 3mg 31%
Selenium 14.2µg 0.7µg 25%
Magnesium 25mg 121mg 23%
Copper 0.299mg 0.13mg 19%
Phosphorus 153mg 42mg 16%
Iron 1.7mg 2.85mg 14%
Vitamin B1 0.2mg 0.05mg 13%
Protein 6.36g 1.68g 9%
Potassium 401mg 89mg 9%
Sodium 17mg 233mg 9%
Carbs 33.06g 9.57g 8%
Calories 149kcal 43kcal 5%
Vitamin E 0.08mg 0.87mg 5%
Fiber 2.1g 1.3g 3%
Vitamin B2 0.11mg 0.15mg 3%
Choline 23.2mg 12.8mg 2%
Calcium 181mg 168mg 1%
Zinc 1.16mg 1.23mg 1%
Vitamin A 0µg 6µg 1%
Vitamin B3 0.7mg 0.47mg 1%
Vitamin B5 0.596mg 0.642mg 1%
Saturated fat 0.089g 0.247g 1%
Polyunsaturated fat 0.249g 0.047g 1%
Protein per 100 calories 4.3g 3.9g N/A
Calories per 10 g protein 234kcal 256kcal N/A
Weight per 100 calories 67g 233g N/A
Fats 0.5g 0.56g 0%
Net carbs 30.96g 8.27g N/A
Sugar 1g 0.6g N/A
Monounsaturated fat 0.011g 0.098g 0%
Tryptophan 0.066mg 0.048mg 0%
Threonine 0.157mg 0.055mg 0%
Isoleucine 0.217mg 0.076mg 0%
Leucine 0.308mg 0.083mg 0%
Lysine 0.273mg 0.082mg 0%
Methionine 0.076mg 0.025mg 0%
Phenylalanine 0.183mg 0.043mg 0%
Valine 0.291mg 0.072mg 0%
Histidine 0.113mg 0.024mg 0%
Omega-3 - EPA 0g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
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
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 g
Contains more ProteinProtein +278.6%
Contains more CarbsCarbs +245.5%
Contains more FatsFats +12%
Contains more WaterWater +39.3%
Contains more OtherOther +340.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
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
63% 25% 12%
Saturated fat: Sat. Fat 0.247 g
Monounsaturated fat: Mono. Fat 0.098 g
Polyunsaturated fat: Poly. Fat 0.047 g
Contains less Sat. FatSaturated fat -64%
Contains more Poly. FatPolyunsaturated fat +429.8%
Contains more Mono. FatMonounsaturated fat +790.9%

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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. 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.