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Garlic vs. Sockeye salmon — In-Depth Nutrition Comparison

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Differences between garlic and sockeye salmon

  • Garlic has more manganese, vitamin C, vitamin B6, and copper, while sockeye salmon has more vitamin B12, vitamin D, vitamin B3, selenium, and phosphorus.
  • Sockeye salmon's daily need coverage for vitamin B12 is 186% higher.
  • Sockeye salmon has a lower glycemic index. The glycemic index of sockeye salmon is 0, while the glycemic index of garlic is 30.

The food types used in this comparison are Garlic, raw and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Garlic vs Sockeye salmon 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
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +1545.5%
Contains more IronIron +226.9%
Contains more CopperCopper +293.4%
Contains more ZincZinc +110.9%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +12761.5%
Contains more MagnesiumMagnesium +44%
Contains more PhosphorusPhosphorus +99.3%
Contains more SeleniumSelenium +150%
~equal in Potassium ~436mg

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%
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +27.4%
Contains more Vitamin B6Vitamin B6 +49.3%
Contains more Vitamin KVitamin K +1600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1137.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +123.6%
Contains more Vitamin B3Vitamin B3 +1346.1%
Contains more Vitamin B5Vitamin B5 +113.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +133.3%
Contains more CholineCholine +385.3%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +141.9%
Contains more ProteinProtein +316.4%
Contains more FatsFats +1014%
Contains more WaterWater +14.9%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +16845.5%
Contains more Poly. FatPolyunsaturated fat +432.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Sockeye salmon
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garlic Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Manganese 1.672mg 0.013mg 72%
Vitamin B3 0.7mg 10.123mg 59%
Protein 6.36g 26.48g 40%
Selenium 14.2µg 35.5µg 39%
Vitamin C 31.2mg 0mg 35%
Vitamin B6 1.235mg 0.827mg 31%
Copper 0.299mg 0.076mg 25%
Phosphorus 153mg 305mg 22%
Cholesterol 0mg 61mg 20%
Calcium 181mg 11mg 17%
Choline 23.2mg 112.6mg 16%
Iron 1.7mg 0.52mg 15%
Vitamin B5 0.596mg 1.274mg 14%
Carbs 33.06g 0g 11%
Vitamin B2 0.11mg 0.246mg 10%
Fats 0.5g 5.57g 8%
Fiber 2.1g 0g 8%
Polyunsaturated fat 0.249g 1.327g 7%
Vitamin A 0µg 58µg 6%
Vitamin E 0.08mg 0.99mg 6%
Zinc 1.16mg 0.55mg 6%
Monounsaturated fat 0.011g 1.864g 5%
Vitamin B1 0.2mg 0.157mg 4%
Saturated fat 0.089g 0.969g 4%
Sodium 17mg 92mg 3%
Magnesium 25mg 36mg 3%
Potassium 401mg 436mg 1%
Vitamin K 1.7µg 0.1µg 1%
Folate 3µg 7µg 1%
Calories 149kcal 156kcal 0%
Net carbs 30.96g 0g N/A
Sugar 1g 0g N/A
Trans fat 0g 0.023g N/A
Tryptophan 0.066mg 0.335mg 0%
Threonine 0.157mg 1.247mg 0%
Isoleucine 0.217mg 1.274mg 0%
Leucine 0.308mg 2.185mg 0%
Lysine 0.273mg 2.574mg 0%
Methionine 0.076mg 0.858mg 0%
Phenylalanine 0.183mg 1.086mg 0%
Valine 0.291mg 1.461mg 0%
Histidine 0.113mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
67%
Garlic
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 61mg)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 75mg)
Which food is lower in Saturated fat?
Garlic
Garlic is lower in Saturated fat (difference - 0.88g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $12.4)
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.