Wakame vs. Garlic — In-Depth Nutrition Comparison
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The main differences between Wakame and Garlic
- Wakame is richer in Folate, and Magnesium, yet Garlic is richer in Vitamin B6, Vitamin C, Selenium, Manganese, Vitamin B1, Phosphorus, and Potassium.
- Daily need coverage for Vitamin B6 from Garlic is 95% higher.
- Wakame contains 65 times more Folate than Garlic. Wakame contains 196µg of Folate, while Garlic contains 3µg.
- Garlic contains less Sodium.
Food types used in this article are Seaweed, wakame, raw and Garlic, raw.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +328% |
| Contains more IronIron | +28.2% |
| 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% |
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.
| Contains more Vitamin AVitamin A | +3900% |
| 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% |
| Contains more Vitamin CVitamin C | +940% |
| Contains more Vitamin B1Vitamin B1 | +233.3% |
| Contains more Vitamin B6Vitamin B6 | +61650% |
| Contains more CholineCholine | +66.9% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +28% |
| Contains more WaterWater | +36.5% |
| Contains more OtherOther | +380% |
| Contains more ProteinProtein | +109.9% |
| Contains more CarbsCarbs | +261.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated Fat | +427.3% |
| Contains less Sat. FatSaturated Fat | -31.5% |
| Contains more Poly. FatPolyunsaturated fat | +14.2% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 45kcal | 149kcal |
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| Protein | 3.03g | 6.36g |
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| Fats | 0.64g | 0.5g |
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| Vitamin C | 3mg | 31.2mg |
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| Net carbs | 8.64g | 30.96g |
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| Carbs | 9.14g | 33.06g |
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| Magnesium | 107mg | 25mg |
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| Calcium | 150mg | 181mg |
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| Potassium | 50mg | 401mg |
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| Iron | 2.18mg | 1.7mg |
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| Sugar | 0.65g | 1g |
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| Fiber | 0.5g | 2.1g |
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| Copper | 0.284mg | 0.299mg |
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| Zinc | 0.38mg | 1.16mg |
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| Phosphorus | 80mg | 153mg |
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| Sodium | 872mg | 17mg |
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| Vitamin A | 360IU | 9IU |
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| Vitamin A | 18µg | 0µg |
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| Vitamin E | 1mg | 0.08mg |
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| Manganese | 1.4mg | 1.672mg |
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| Selenium | 0.7µg | 14.2µg |
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| Vitamin B1 | 0.06mg | 0.2mg |
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| Vitamin B2 | 0.23mg | 0.11mg |
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| Vitamin B3 | 1.6mg | 0.7mg |
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| Vitamin B5 | 0.697mg | 0.596mg |
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| Vitamin B6 | 0.002mg | 1.235mg |
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| Vitamin K | 5.3µg | 1.7µg |
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| Folate | 196µg | 3µg |
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| Choline | 13.9mg | 23.2mg |
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| Saturated Fat | 0.13g | 0.089g |
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| Monounsaturated Fat | 0.058g | 0.011g |
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| Polyunsaturated fat | 0.218g | 0.249g |
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| Tryptophan | 0.035mg | 0.066mg |
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| Threonine | 0.165mg | 0.157mg |
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| Isoleucine | 0.087mg | 0.217mg |
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| Leucine | 0.257mg | 0.308mg |
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| Lysine | 0.112mg | 0.273mg |
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| Methionine | 0.063mg | 0.076mg |
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| Phenylalanine | 0.112mg | 0.183mg |
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| Valine | 0.209mg | 0.291mg |
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| Histidine | 0.015mg | 0.113mg |
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| Omega-3 - EPA | 0.186g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
28%
41%
Minerals Daily Need Coverage Score
65%
67%
Comparison summary
Which food is lower in Sugar?
Wakame is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame is cheaper (difference - $0.6)
Which food contains less Sodium?
Garlic contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Garlic is lower in Saturated Fat (difference - 0.041g)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.