Salmon vs. Garlic
Nutrition comparison of Salmon and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and garlic:
- Both garlic and salmon are high in calories and potassium.
- Garlic has more thiamin and Vitamin B6, however, salmon contains more niacin and Vitamin B12.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
- Salmon is an excellent source of Vitamin D and protein.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and salmon are high in calories. Garlic has 17% more calories than salmon - garlic has 149 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Salmon has a macronutrient ratio of 67:0:33 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Garlic | |
|---|---|---|
| Protein | 67% | 16% |
| Carbohydrates | ~ | 82% |
| Fat | 33% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and salmon has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than salmon - garlic has 2.1g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Garlic and salmon contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 222% more protein than garlic - garlic has 6.4g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Both garlic and salmon are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and garlic are low in trans fat - salmon has 0.03g of trans fat per 100 grams and garlic does not contain significant amounts.
cholesterol
Garlic has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than salmon - garlic has 31.2mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has more Vitamin A than garlic - salmon has 35ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than garlic - salmon has 435iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and salmon contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Garlic and salmon contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, salmon contains more niacin and Vitamin B12. Both salmon and garlic contain significant amounts of riboflavin, pantothenic acid and folate.
| Salmon | Garlic | |
|---|---|---|
| Thiamin | 0.08 MG | 0.2 MG |
| Riboflavin | 0.105 MG | 0.11 MG |
| Niacin | 7.995 MG | 0.7 MG |
| Pantothenic acid | 1.03 MG | 0.596 MG |
| Vitamin B6 | 0.611 MG | 1.235 MG |
| Folate | 4 UG | 3 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Garlic is an excellent source of calcium and it has 24 times more calcium than salmon - garlic has 181mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Garlic has 347% more iron than salmon - garlic has 1.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both garlic and salmon are high in potassium. Garlic has a little more potassium (10%) than salmon by weight - garlic has 401mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more alpha linoleic acid (ALA), DHA, EPA and DPA than garlic per 100 grams.
| Salmon | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.02 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than salmon per 100 grams.
| Salmon | Garlic | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 0.229 G |
| Total | 0.085 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Salmon g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or salmon contain more calories in 100 grams?Both garlic and salmon are high in calories. Garlic has 20% more calories than salmon - garlic has 149 calories in 100g and salmon has 127 calories.
Is garlic or salmon better for protein?
Salmon is a fantastic source of protein and it has 220% more protein than garlic - garlic has 6.4g of protein per 100 grams and salmon has 20.5g of protein.
Does garlic or salmon have more carbohydrates?
By weight, garlic is high in carbohydrates and salmon has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and salmon has no carbs..
Does garlic or salmon contain more calcium?
Garlic is a rich source of calcium and it has 24 times more calcium than salmon - garlic has 181mg of calcium in 100 grams and salmon has 7mg of calcium.
Does garlic or salmon contain more potassium?
Both garlic and salmon are high in potassium. Garlic has a little more potassium ( 10%) than salmon by weight - garlic has 401mg of potassium in 100 grams and salmon has 366mg of potassium.