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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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
5
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%
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 10% 2% 17% 0% 13% 35% 8.8% 39% 0.46% 0% 165% 135% 7%
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 CholineCholine +81.3%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 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%
Potassium 401mg 89mg 9%
Protein 6.36g 1.68g 9%
Sodium 17mg 233mg 9%
Carbs 33.06g 9.57g 8%
Vitamin E 0.08mg 0.87mg 5%
Calories 149kcal 43kcal 5%
Fiber 2.1g 1.3g 3%
Vitamin B2 0.11mg 0.15mg 3%
Choline 23.2mg 12.8mg 2%
Vitamin A 0µg 6µg 1%
Polyunsaturated fat 0.249g 0.047g 1%
Vitamin B3 0.7mg 0.47mg 1%
Vitamin B5 0.596mg 0.642mg 1%
Calcium 181mg 168mg 1%
Saturated fat 0.089g 0.247g 1%
Zinc 1.16mg 1.23mg 1%
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Seaweed
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
41%
Garlic
33%
Seaweed
Minerals Daily Need Coverage Score
67%
Garlic
41%
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

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.