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  6. Spirulina vs. Garlic

Spirulina vs. Garlic — In-Depth Nutrition Comparison

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Differences between Spirulina and Garlic

  • Spirulina has more Copper, Vitamin B2, and Iron, while Garlic has more Vitamin B6, Manganese, Vitamin C, Selenium, Phosphorus, Calcium, and Zinc.
  • Garlic's daily need coverage for Vitamin B6 is 92% higher.
  • Garlic contains 3 times less Vitamin B2 than Spirulina. Spirulina contains 0.342mg of Vitamin B2, while Garlic contains 0.11mg.

The food types used in this comparison are Seaweed, spirulina, raw and Garlic, raw.

Infographic

Spirulina vs Garlic 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.
Spirulina
Spirulina
2
:
8
Garlic
Garlic
Contains more Iron +64.1%
Contains more Copper +99.7%
Contains more Calcium +1408.3%
Contains more Magnesium +31.6%
Contains more Phosphorus +1290.9%
Contains more Potassium +215.7%
Contains less Sodium -82.7%
Contains more Zinc +480%
Contains more Manganese +798.9%
Contains more Selenium +1928.6%
Spirulina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 105% 14% 5% 12% 13% 6% 199% 25% 4%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +64.1%
Contains more Copper +99.7%
Contains more Calcium +1408.3%
Contains more Magnesium +31.6%
Contains more Phosphorus +1290.9%
Contains more Potassium +215.7%
Contains less Sodium -82.7%
Contains more Zinc +480%
Contains more Manganese +798.9%
Contains more Selenium +1928.6%

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.
Spirulina
Spirulina
7
:
3
Garlic
Garlic
Contains more Vitamin A +522.2%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +210.9%
Contains more Vitamin B3 +70.9%
Contains more Folate +200%
Contains more Vitamin K +47.1%
Contains more Vitamin C +3366.7%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +3532.4%
Equal in Vitamin B1 - 0.2
Spirulina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 3% 56% 79% 23% 20% 8% 7% 0% 7%
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%
Contains more Vitamin A +522.2%
Contains more Vitamin E +512.5%
Contains more Vitamin B1 +11%
Contains more Vitamin B2 +210.9%
Contains more Vitamin B3 +70.9%
Contains more Folate +200%
Contains more Vitamin K +47.1%
Contains more Vitamin C +3366.7%
Contains more Vitamin B5 +83.4%
Contains more Vitamin B6 +3532.4%
Equal in Vitamin B1 - 0.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spirulina
Spirulina
1
:
4
Garlic
Garlic
Contains more Water +54.8%
Contains more Fats +28.2%
Contains more Carbs +1266.1%
Contains more Other +150%
Equal in Protein - 6.36
Spirulina
6% 2% 91%
Protein: 5.92 g
Fats: 0.39 g
Carbs: 2.42 g
Water: 90.67 g
Other: 0.6 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Water +54.8%
Contains more Fats +28.2%
Contains more Carbs +1266.1%
Contains more Other +150%
Equal in Protein - 6.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spirulina
Spirulina
1
:
2
Garlic
Garlic
Contains more Monounsaturated Fat +209.1%
Contains less Saturated Fat -34.1%
Contains more Polyunsaturated fat +134.9%
Spirulina
49% 12% 39%
Saturated Fat: 0.135 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.106 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +209.1%
Contains less Saturated Fat -34.1%
Contains more Polyunsaturated fat +134.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spirulina Garlic
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 Spirulina Garlic Opinion
Net carbs 2.02g 30.96g Garlic
Protein 5.92g 6.36g Garlic
Fats 0.39g 0.5g Garlic
Carbs 2.42g 33.06g Garlic
Calories 26kcal 149kcal Garlic
Sugar 0.3g 1g Spirulina
Fiber 0.4g 2.1g Garlic
Calcium 12mg 181mg Garlic
Iron 2.79mg 1.7mg Spirulina
Magnesium 19mg 25mg Garlic
Phosphorus 11mg 153mg Garlic
Potassium 127mg 401mg Garlic
Sodium 98mg 17mg Garlic
Zinc 0.2mg 1.16mg Garlic
Copper 0.597mg 0.299mg Spirulina
Manganese 0.186mg 1.672mg Garlic
Selenium 0.7µg 14.2µg Garlic
Vitamin A 56IU 9IU Spirulina
Vitamin A RAE 3µg 0µg Spirulina
Vitamin E 0.49mg 0.08mg Spirulina
Vitamin C 0.9mg 31.2mg Garlic
Vitamin B1 0.222mg 0.2mg Spirulina
Vitamin B2 0.342mg 0.11mg Spirulina
Vitamin B3 1.196mg 0.7mg Spirulina
Vitamin B5 0.325mg 0.596mg Garlic
Vitamin B6 0.034mg 1.235mg Garlic
Folate 9µg 3µg Spirulina
Vitamin K 2.5µg 1.7µg Spirulina
Tryptophan 0.096mg 0.066mg Spirulina
Threonine 0.306mg 0.157mg Spirulina
Isoleucine 0.331mg 0.217mg Spirulina
Leucine 0.509mg 0.308mg Spirulina
Lysine 0.312mg 0.273mg Spirulina
Methionine 0.118mg 0.076mg Spirulina
Phenylalanine 0.286mg 0.183mg Spirulina
Valine 0.362mg 0.291mg Spirulina
Histidine 0.112mg 0.113mg Garlic
Saturated Fat 0.135g 0.089g Garlic
Monounsaturated Fat 0.034g 0.011g Spirulina
Polyunsaturated fat 0.106g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spirulina Garlic
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
18%
Spirulina
43%
Garlic
Minerals Daily Need Coverage Score
38%
Spirulina
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Spirulina
Spirulina is lower in Sugar (difference - 0.7g)
Which food is lower in glycemic index?
Spirulina
Spirulina is lower in glycemic index (difference - 30)
Which food is cheaper?
Spirulina
Spirulina is cheaper (difference - $0.6)
Which food is richer in vitamins?
Spirulina
Spirulina is relatively richer in vitamins
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 81mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.046g)
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. Spirulina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170091/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.