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  6. Wakame vs. Garlic

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 for 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

Wakame 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.
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%
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%
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%
~equal in Copper ~0.299mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +940%
Contains more Vitamin B1Vitamin B1 +233.3%
Contains more Vitamin B6Vitamin B6 +61650%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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
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
Contains more Mono. FatMonounsaturated fat +427.3%
Contains less Sat. FatSaturated fat -31.5%
Contains more Poly. FatPolyunsaturated fat +14.2%

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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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.