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  6. Tuna vs. Garlic

Tuna vs. Garlic — In-Depth Nutrition Comparison

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What are the main differences between Tuna and Garlic?

  • Tuna is richer in Selenium, Vitamin B3, Vitamin B12, and Phosphorus, yet Garlic is richer in Manganese, Vitamin C, Copper, Calcium, and Vitamin B6.
  • Tuna's daily need coverage for Selenium is 171% higher.
  • Garlic contains less Cholesterol.

We used Fish, tuna, yellowfin, fresh, cooked, dry heat and Garlic, raw types in this comparison.

Infographic

Tuna 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.
Tuna
Tuna
4
:
6
Garlic
Garlic
Contains more Magnesium +68%
Contains more Phosphorus +117.6%
Contains more Potassium +31.4%
Contains more Selenium +662%
Contains more Calcium +4425%
Contains more Iron +84.8%
Contains less Sodium -68.5%
Contains more Zinc +157.8%
Contains more Copper +595.3%
Contains more Manganese +12761.5%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Magnesium +68%
Contains more Phosphorus +117.6%
Contains more Potassium +31.4%
Contains more Selenium +662%
Contains more Calcium +4425%
Contains more Iron +84.8%
Contains less Sodium -68.5%
Contains more Zinc +157.8%
Contains more Copper +595.3%
Contains more Manganese +12761.5%

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.
Tuna
Tuna
6
:
6
Garlic
Garlic
Contains more Vitamin A +622.2%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +3052.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B5 +78.4%
Contains more Vitamin B6 +19%
Contains more Folate +50%
Contains more Vitamin K +1600%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
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 +622.2%
Contains more Vitamin E +262.5%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +24.5%
Contains more Vitamin B3 +3052.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +49.3%
Contains more Vitamin B5 +78.4%
Contains more Vitamin B6 +19%
Contains more Folate +50%
Contains more Vitamin K +1600%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
2
Garlic
Garlic
Contains more Protein +358.3%
Contains more Fats +18%
Contains more Water +17.8%
Contains more Carbs +∞%
Contains more Other +17.2%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Protein +358.3%
Contains more Fats +18%
Contains more Water +17.8%
Contains more Carbs +∞%
Contains more Other +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Garlic
Garlic
Contains more Monounsaturated Fat +1154.5%
Contains less Saturated Fat -56.6%
Contains more Polyunsaturated fat +42.3%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +1154.5%
Contains less Saturated Fat -56.6%
Contains more Polyunsaturated fat +42.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Garlic Opinion
Net carbs 0g 30.96g Garlic
Protein 29.15g 6.36g Tuna
Fats 0.59g 0.5g Tuna
Carbs 0g 33.06g Garlic
Calories 130kcal 149kcal Garlic
Sugar 0g 1g Tuna
Fiber 0g 2.1g Garlic
Calcium 4mg 181mg Garlic
Iron 0.92mg 1.7mg Garlic
Magnesium 42mg 25mg Tuna
Phosphorus 333mg 153mg Tuna
Potassium 527mg 401mg Tuna
Sodium 54mg 17mg Garlic
Zinc 0.45mg 1.16mg Garlic
Copper 0.043mg 0.299mg Garlic
Manganese 0.013mg 1.672mg Garlic
Selenium 108.2µg 14.2µg Tuna
Vitamin A 65IU 9IU Tuna
Vitamin A RAE 22µg 0µg Tuna
Vitamin E 0.29mg 0.08mg Tuna
Vitamin D 82IU 0IU Tuna
Vitamin D 2µg 0µg Tuna
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.134mg 0.2mg Garlic
Vitamin B2 0.137mg 0.11mg Tuna
Vitamin B3 22.07mg 0.7mg Tuna
Vitamin B5 0.334mg 0.596mg Garlic
Vitamin B6 1.038mg 1.235mg Garlic
Folate 2µg 3µg Garlic
Vitamin B12 2.35µg 0µg Tuna
Vitamin K 0.1µg 1.7µg Garlic
Tryptophan 0.313mg 0.066mg Tuna
Threonine 1.224mg 0.157mg Tuna
Isoleucine 1.287mg 0.217mg Tuna
Leucine 2.27mg 0.308mg Tuna
Lysine 2.565mg 0.273mg Tuna
Methionine 0.827mg 0.076mg Tuna
Phenylalanine 1.091mg 0.183mg Tuna
Valine 1.438mg 0.291mg Tuna
Histidine 0.822mg 0.113mg Tuna
Cholesterol 47mg 0mg Garlic
Trans Fat 0.02g 0g Garlic
Saturated Fat 0.205g 0.089g Garlic
Omega-3 - DHA 0.105g 0g Tuna
Omega-3 - EPA 0.015g 0g Tuna
Omega-3 - DPA 0.005g 0g Tuna
Monounsaturated Fat 0.138g 0.011g Tuna
Polyunsaturated fat 0.175g 0.249g Garlic
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
43%
Garlic
Minerals Daily Need Coverage Score
88%
Tuna
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Tuna
Tuna is lower in Sugar (difference - 1g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 30)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Garlic
Garlic is lower in Cholesterol (difference - 47mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.116g)
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.
Which food is richer in vitamins?
?
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.