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Garlic vs. Wakame — In-Depth Nutrition Comparison

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The main differences between Garlic and Wakame

  • Garlic is richer in Vitamin B6, Vitamin C, Selenium, Manganese, Vitamin B1, Phosphorus, and Potassium, yet Wakame is richer in Folate, and Magnesium.
  • Daily need coverage for Vitamin B6 from Garlic is 95% higher.
  • Garlic contains 20 times more Selenium than Wakame. Garlic contains 14.2µg of Selenium, while Wakame contains 0.7µg.
  • Garlic contains less Sodium.

Food types used in this article are Garlic, raw and Seaweed, wakame, raw.

Infographic

Garlic vs Wakame 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
8
:
2
Wakame
Contains more Calcium +20.7%
Contains more Phosphorus +91.3%
Contains more Potassium +702%
Contains less Sodium -98.1%
Contains more Zinc +205.3%
Contains more Manganese +19.4%
Contains more Selenium +1928.6%
Contains more Iron +28.2%
Contains more Magnesium +328%
Equal in Copper - 0.284
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Calcium +20.7%
Contains more Phosphorus +91.3%
Contains more Potassium +702%
Contains less Sodium -98.1%
Contains more Zinc +205.3%
Contains more Manganese +19.4%
Contains more Selenium +1928.6%
Contains more Iron +28.2%
Contains more Magnesium +328%
Equal in Copper - 0.284

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
3
:
7
Wakame
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +61650%
Contains more Vitamin A +3900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +16.9%
Contains more Folate +6433.3%
Contains more Vitamin K +211.8%
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 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +61650%
Contains more Vitamin A +3900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +16.9%
Contains more Folate +6433.3%
Contains more Vitamin K +211.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
2
:
3
Wakame
Contains more Protein +109.9%
Contains more Carbs +261.7%
Contains more Fats +28%
Contains more Water +36.5%
Contains more Other +380%
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +109.9%
Contains more Carbs +261.7%
Contains more Fats +28%
Contains more Water +36.5%
Contains more Other +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
:
1
Wakame
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +14.2%
Contains more Monounsaturated Fat +427.3%
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains less Saturated Fat -31.5%
Contains more Polyunsaturated fat +14.2%
Contains more Monounsaturated Fat +427.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic Wakame Opinion
Net carbs 30.96g 8.64g Garlic
Protein 6.36g 3.03g Garlic
Fats 0.5g 0.64g Wakame
Carbs 33.06g 9.14g Garlic
Calories 149kcal 45kcal Garlic
Sugar 1g 0.65g Wakame
Fiber 2.1g 0.5g Garlic
Calcium 181mg 150mg Garlic
Iron 1.7mg 2.18mg Wakame
Magnesium 25mg 107mg Wakame
Phosphorus 153mg 80mg Garlic
Potassium 401mg 50mg Garlic
Sodium 17mg 872mg Garlic
Zinc 1.16mg 0.38mg Garlic
Copper 0.299mg 0.284mg Garlic
Manganese 1.672mg 1.4mg Garlic
Selenium 14.2µg 0.7µg Garlic
Vitamin A 9IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.08mg 1mg Wakame
Vitamin C 31.2mg 3mg Garlic
Vitamin B1 0.2mg 0.06mg Garlic
Vitamin B2 0.11mg 0.23mg Wakame
Vitamin B3 0.7mg 1.6mg Wakame
Vitamin B5 0.596mg 0.697mg Wakame
Vitamin B6 1.235mg 0.002mg Garlic
Folate 3µg 196µg Wakame
Vitamin K 1.7µg 5.3µg Wakame
Tryptophan 0.066mg 0.035mg Garlic
Threonine 0.157mg 0.165mg Wakame
Isoleucine 0.217mg 0.087mg Garlic
Leucine 0.308mg 0.257mg Garlic
Lysine 0.273mg 0.112mg Garlic
Methionine 0.076mg 0.063mg Garlic
Phenylalanine 0.183mg 0.112mg Garlic
Valine 0.291mg 0.209mg Garlic
Histidine 0.113mg 0.015mg Garlic
Saturated Fat 0.089g 0.13g Garlic
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 0.011g 0.058g Wakame
Polyunsaturated fat 0.249g 0.218g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Wakame
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
29%
Wakame
Minerals Daily Need Coverage Score
67%
Garlic
65%
Wakame

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.