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.
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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 | +∞% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Vitamin B1 | 0.06mg | 0.2mg | 12% |
| Manganese | 1.4mg | 1.672mg | 12% |
| Phosphorus | 80mg | 153mg | 10% |
| Potassium | 50mg | 401mg | 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 B3 | 1.6mg | 0.7mg | 6% |
| Vitamin E | 1mg | 0.08mg | 6% |
| Calories | 45kcal | 149kcal | 5% |
| Vitamin K | 5.3µg | 1.7µg | 3% |
| Calcium | 150mg | 181mg | 3% |
| Vitamin A | 18µg | 0µg | 2% |
| Copper | 0.284mg | 0.299mg | 2% |
| Vitamin B5 | 0.697mg | 0.596mg | 2% |
| Choline | 13.9mg | 23.2mg | 2% |
| 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
| 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% |
