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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+28.2%
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Magnesium
+328%
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Calcium
+20.7%
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Phosphorus
+91.3%
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Potassium
+702%
Contains
less
Sodium
-98.1%
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Zinc
+205.3%
Equal in Copper - 0.299
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Iron
+28.2%
Contains
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Magnesium
+328%
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Calcium
+20.7%
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Phosphorus
+91.3%
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Potassium
+702%
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less
Sodium
-98.1%
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Zinc
+205.3%
Equal in Copper - 0.299
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
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Contains
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Vitamin A
+3900%
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Vitamin E
+1150%
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Vitamin B2
+109.1%
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Vitamin B3
+128.6%
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Vitamin B5
+16.9%
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Folate
+6433.3%
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Vitamin K
+211.8%
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Vitamin C
+940%
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Vitamin B1
+233.3%
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Vitamin B6
+61650%
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Vitamin A
+3900%
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Vitamin E
+1150%
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Vitamin B2
+109.1%
Contains
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Vitamin B3
+128.6%
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Vitamin B5
+16.9%
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Folate
+6433.3%
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Vitamin K
+211.8%
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Vitamin C
+940%
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Vitamin B1
+233.3%
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Vitamin B6
+61650%
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.
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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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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.64g | 30.96g |
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| Protein | 3.03g | 6.36g |
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| Fats | 0.64g | 0.5g |
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| Carbs | 9.14g | 33.06g |
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| Calories | 45kcal | 149kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.65g | 1g |
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| Fiber | 0.5g | 2.1g |
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| Calcium | 150mg | 181mg |
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| Iron | 2.18mg | 1.7mg |
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| Magnesium | 107mg | 25mg |
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| Phosphorus | 80mg | 153mg |
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| Potassium | 50mg | 401mg |
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| Sodium | 872mg | 17mg |
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| Zinc | 0.38mg | 1.16mg |
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| Copper | 0.284mg | 0.299mg |
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| Vitamin A | 360IU | 9IU |
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| Vitamin E | 1mg | 0.08mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 3mg | 31.2mg |
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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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| Folate | 196µg | 3µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 5.3µg | 1.7µg |
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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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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
29
43
Mineral Summary Score
58
46
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
18%
38%
Carbohydrates
9%
33%
Fats
3%
2%
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 is richer in vitamins?
Wakame is relatively richer in vitamins
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 contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.