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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

Wakame vs Garlic 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
Wakame
2
:
6
Garlic
Contains more Iron +28.2%
Contains more Magnesium +328%
Contains more Calcium +20.7%
Contains more Phosphorus +91.3%
Contains more Potassium +702%
Contains less Sodium -98.1%
Contains more Zinc +205.3%
Equal in Copper - 0.299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 45% 82% 77% 35% 5% 114% 11% 95%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 55% 64% 18% 66% 36% 3% 32% 100%
Contains more Iron +28.2%
Contains more Magnesium +328%
Contains more Calcium +20.7%
Contains more Phosphorus +91.3%
Contains more Potassium +702%
Contains less Sodium -98.1%
Contains more 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
Wakame
7
:
3
Garlic
Contains more Vitamin A +3900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +16.9%
Contains more Folate +6433.3%
Contains more Vitamin K +211.8%
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more Vitamin B6 +61650%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
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 +3900%
Contains more Vitamin E +1150%
Contains more Vitamin B2 +109.1%
Contains more Vitamin B3 +128.6%
Contains more Vitamin B5 +16.9%
Contains more Folate +6433.3%
Contains more Vitamin K +211.8%
Contains more Vitamin C +940%
Contains more Vitamin B1 +233.3%
Contains more 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.
Wakame 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
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Wakame Garlic Opinion
Net carbs 8.64g 30.96g Garlic
Protein 3.03g 6.36g Garlic
Fats 0.64g 0.5g Wakame
Carbs 9.14g 33.06g Garlic
Calories 45kcal 149kcal Garlic
Starch g g
Fructose g g
Sugar 0.65g 1g Wakame
Fiber 0.5g 2.1g Garlic
Calcium 150mg 181mg Garlic
Iron 2.18mg 1.7mg Wakame
Magnesium 107mg 25mg Wakame
Phosphorus 80mg 153mg Garlic
Potassium 50mg 401mg Garlic
Sodium 872mg 17mg Garlic
Zinc 0.38mg 1.16mg Garlic
Copper 0.284mg 0.299mg Garlic
Vitamin A 360IU 9IU Wakame
Vitamin E 1mg 0.08mg Wakame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3mg 31.2mg Garlic
Vitamin B1 0.06mg 0.2mg Garlic
Vitamin B2 0.23mg 0.11mg Wakame
Vitamin B3 1.6mg 0.7mg Wakame
Vitamin B5 0.697mg 0.596mg Wakame
Vitamin B6 0.002mg 1.235mg Garlic
Folate 196µg 3µg Wakame
Vitamin B12 0µg 0µg
Vitamin K 5.3µg 1.7µg Wakame
Tryptophan 0.035mg 0.066mg Garlic
Threonine 0.165mg 0.157mg Wakame
Isoleucine 0.087mg 0.217mg Garlic
Leucine 0.257mg 0.308mg Garlic
Lysine 0.112mg 0.273mg Garlic
Methionine 0.063mg 0.076mg Garlic
Phenylalanine 0.112mg 0.183mg Garlic
Valine 0.209mg 0.291mg Garlic
Histidine 0.015mg 0.113mg Garlic
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.13g 0.089g Garlic
Monounsaturated Fat 0.058g 0.011g Wakame
Polyunsaturated fat 0.218g 0.249g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wakame Garlic
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Wakame
43
Garlic
Mineral Summary Score
58
Wakame
46
Garlic

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%
Wakame
38%
Garlic
Carbohydrates
9%
Wakame
33%
Garlic
Fats
3%
Wakame
2%
Garlic

Comparison summary

Which food is lower in Sugar?
Wakame
Wakame is lower in Sugar (difference - 0.35g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 30)
Which food is cheaper?
Wakame
Wakame is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 855mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.041g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.