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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Garlic
6
:
2
Wakame
Contains more Calcium +20.7%
Contains more Potassium +702%
Contains more Zinc +205.3%
Contains more Phosphorus +91.3%
Contains less Sodium -98.1%
Contains more Iron +28.2%
Contains more Magnesium +328%
Equal in Copper - 0.284
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 64% 55% 36% 18% 100% 32% 66% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 82% 45% 5% 77% 95% 11% 35% 114%
Contains more Calcium +20.7%
Contains more Potassium +702%
Contains more Zinc +205.3%
Contains more Phosphorus +91.3%
Contains less Sodium -98.1%
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" chart 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 Vitamin K +211.8%
Contains more Folate +6433.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 105% 1% 2% 0% 50% 26% 14% 36% 285% 0% 5% 3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 22% 20% 0% 15% 54% 30% 42% 1% 0% 14% 147%
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 Vitamin K +211.8%
Contains more Folate +6433.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Garlic Wakame Opinion
Calories 149kcal 45kcal Garlic
Protein 6.36g 3.03g Garlic
Fats 0.5g 0.64g Wakame
Vitamin C 31.2mg 3mg Garlic
Net carbs 30.96g 8.64g Garlic
Carbs 33.06g 9.14g Garlic
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 1.7mg 2.18mg Wakame
Calcium 181mg 150mg Garlic
Potassium 401mg 50mg Garlic
Magnesium 25mg 107mg Wakame
Sugar 1g 0.65g Wakame
Fiber 2.1g 0.5g Garlic
Copper 0.299mg 0.284mg Garlic
Zinc 1.16mg 0.38mg Garlic
Starch g g
Phosphorus 153mg 80mg Garlic
Sodium 17mg 872mg Garlic
Vitamin A 9IU 360IU Wakame
Vitamin E 0.08mg 1mg Wakame
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 1.7µg 5.3µg Wakame
Folate 3µg 196µg Wakame
Trans Fat 0g 0g
Saturated Fat 0.089g 0.13g Garlic
Monounsaturated Fat 0.011g 0.058g Wakame
Polyunsaturated fat 0.249g 0.218g Garlic
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
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Wakame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
43
Garlic
29
Wakame
Mineral Summary Score
46
Garlic
58
Wakame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
38%
Garlic
18%
Wakame
Carbohydrates
33%
Garlic
9%
Wakame
Fats
2%
Garlic
3%
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 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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.