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  6. Garlic vs. Wakame

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 for 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
Garlic
7
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%
Wakame
Wakame
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 76% 45% 4.4% 82% 95% 10% 34% 114% 183% 3.8%
Contains more CalciumCalcium +20.7%
Contains more PotassiumPotassium +702%
Contains more ZincZinc +205.3%
Contains more PhosphorusPhosphorus +91.3%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +19.4%
Contains more SeleniumSelenium +1928.6%
Contains more MagnesiumMagnesium +328%
Contains more IronIron +28.2%
~equal in Copper ~0.284mg

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
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Wakame
Wakame
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 6% 20% 15% 53% 30% 42% 0.46% 0% 13% 147%
Contains more Vitamin CVitamin C +940%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B6Vitamin B6 +61650%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1150%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B3Vitamin B3 +128.6%
Contains more Vitamin B5Vitamin B5 +16.9%
Contains more Vitamin KVitamin K +211.8%
Contains more FolateFolate +6433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Wakame DV% diff.
Vitamin B6 1.235mg 0.002mg 95%
Folate 3µg 196µg 48%
Sodium 17mg 872mg 37%
Vitamin C 31.2mg 3mg 31%
Selenium 14.2µg 0.7µg 25%
Magnesium 25mg 107mg 20%
Manganese 1.672mg 1.4mg 12%
Vitamin B1 0.2mg 0.06mg 12%
Potassium 401mg 50mg 10%
Phosphorus 153mg 80mg 10%
Vitamin B2 0.11mg 0.23mg 9%
Carbs 33.06g 9.14g 8%
Protein 6.36g 3.03g 7%
Zinc 1.16mg 0.38mg 7%
Iron 1.7mg 2.18mg 6%
Fiber 2.1g 0.5g 6%
Vitamin E 0.08mg 1mg 6%
Vitamin B3 0.7mg 1.6mg 6%
Calories 149kcal 45kcal 5%
Calcium 181mg 150mg 3%
Vitamin K 1.7µg 5.3µg 3%
Copper 0.299mg 0.284mg 2%
Vitamin A 0µg 18µg 2%
Vitamin B5 0.596mg 0.697mg 2%
Choline 23.2mg 13.9mg 2%
Protein per 100 calories 4.3g 6.7g N/A
Calories per 10 g protein 234kcal 149kcal N/A
Weight per 100 calories 67g 222g N/A
Fats 0.5g 0.64g 0%
Net carbs 30.96g 8.64g N/A
Sugar 1g 0.65g N/A
Saturated fat 0.089g 0.13g 0%
Monounsaturated fat 0.011g 0.058g 0%
Polyunsaturated fat 0.249g 0.218g 0%
Tryptophan 0.066mg 0.035mg 0%
Threonine 0.157mg 0.165mg 0%
Isoleucine 0.217mg 0.087mg 0%
Leucine 0.308mg 0.257mg 0%
Lysine 0.273mg 0.112mg 0%
Methionine 0.076mg 0.063mg 0%
Phenylalanine 0.183mg 0.112mg 0%
Valine 0.291mg 0.209mg 0%
Histidine 0.113mg 0.015mg 0%
Omega-3 - EPA 0g 0.186g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
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
Wakame
Wakame
3
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 ProteinProtein +109.9%
Contains more CarbsCarbs +261.7%
Contains more FatsFats +28%
Contains more WaterWater +36.5%
Contains more OtherOther +380%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
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
Wakame
Wakame
1
32% 14% 54%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.218 g
Contains less Sat. FatSaturated fat -31.5%
Contains more Poly. FatPolyunsaturated fat +14.2%
Contains more Mono. FatMonounsaturated fat +427.3%

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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.