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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
7
:
3
Seaweed
Seaweed
Contains more Phosphorus +264.3%
Contains more Potassium +350.6%
Contains less Sodium -92.7%
Contains more Copper +130%
Contains more Manganese +736%
Contains more Selenium +1928.6%
Contains more Iron +67.6%
Contains more Magnesium +384%
Equal in Calcium - 168
Equal in Zinc - 1.23
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Contains more Phosphorus +264.3%
Contains more Potassium +350.6%
Contains less Sodium -92.7%
Contains more Copper +130%
Contains more Manganese +736%
Contains more Selenium +1928.6%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
4
:
6
Seaweed
Seaweed
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
Garlic
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%
Seaweed
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
:
3
Seaweed
Seaweed
Contains more Protein +278.6%
Contains more Carbs +245.5%
Contains more Fats +12%
Contains more Water +39.3%
Contains more Other +340.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Seaweed
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 Protein +278.6%
Contains more Carbs +245.5%
Contains more Fats +12%
Contains more Water +39.3%
Contains more Other +340.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
:
1
Seaweed
Seaweed
Contains less Saturated Fat -64%
Contains more Polyunsaturated fat +429.8%
Contains more Monounsaturated Fat +790.9%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Contains less Saturated Fat -64%
Contains more Polyunsaturated fat +429.8%
Contains more Monounsaturated 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 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
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
Manganese 1.672mg 0.2mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 116IU Seaweed
Vitamin A RAE 0µg 6µg Seaweed
Vitamin E 0.08mg 0.87mg Seaweed
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 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
Saturated Fat 0.089g 0.247g Garlic
Omega-3 - EPA 0g 0.004g Seaweed
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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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
36%
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.