Garlic vs. Spirulina
Nutrition comparison of Garlic and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and spirulina:
- Both garlic and spirulina are high in calcium, calories, dietary fiber and potassium.
- Garlic has 28.7 times less saturated fat than spirulina.
- Garlic is an excellent source of Vitamin C.
- Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, garlic contains more Vitamin B6.
- Spirulina has signficantly more Vitamin E than garlic.
- Spirulina is an excellent source of iron and protein.
USDA sources for nutritional information: Garlic (Garlic, raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and spirulina are high in calories. Spirulina has 95% more calories than garlic - garlic has 149 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, garlic is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Garlic has a macronutrient ratio of 16:82:3 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Spirulina | |
|---|---|---|
| Protein | 16% | 58% |
| Carbohydrates | 82% | 24% |
| Fat | 3% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and spirulina has 28% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Both garlic and spirulina are high in dietary fiber. Spirulina has 71% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Garlic and spirulina contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 804% more protein than garlic - garlic has 6.4g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Garlic has 28.7 times less saturated fat than spirulina - garlic has 0.09g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 209% more Vitamin C than spirulina - garlic has 31.2mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Spirulina has more Vitamin A than garlic - spirulina has 29ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Spirulina has 14 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin, pantothenic acid and folate, however, garlic contains more Vitamin B6.
| Garlic | Spirulina | |
|---|---|---|
| Thiamin | 0.2 MG | 2.38 MG |
| Riboflavin | 0.11 MG | 3.67 MG |
| Niacin | 0.7 MG | 12.82 MG |
| Pantothenic acid | 0.596 MG | 3.48 MG |
| Vitamin B6 | 1.235 MG | 0.364 MG |
| Folate | 3 UG | 94 UG |
Minerals
calcium
Both garlic and spirulina are high in calcium. Garlic has 51% more calcium than spirulina - garlic has 181mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Spirulina is an excellent source of iron and it has 15 times more iron than garlic - garlic has 1.7mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Both garlic and spirulina are high in potassium. Spirulina has 240% more potassium than garlic - garlic has 401mg of potassium per 100 grams and spirulina has 1363mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Garlic | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.823 G |
| Total | 0.02 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than garlic per 100 grams.
| Garlic | Spirulina | |
|---|---|---|
| linoleic acid | 0.229 G | 1.254 G |
| Total | 0.229 G | 1.254 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.
Garlic g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Both garlic and spirulina are high in calories. Spirulina has 100% more calories than garlic - garlic has 149 calories in 100g and spirulina has 290 calories.
Is garlic or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 800% more protein than garlic - garlic has 6.4g of protein per 100 grams and spirulina has 57.5g of protein.
Does garlic or spirulina have more carbohydrates?
By weight, garlic is high in carbohydrates and spirulina has 30% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does garlic or spirulina contain more calcium?
Both garlic and spirulina are high in calcium. Garlic has 50% more calcium than spirulina - garlic has 181mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does garlic or spirulina contain more iron?
Spirulina is an abundant source of iron and it has 15 times more iron than garlic - garlic has 1.7mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does garlic or spirulina contain more potassium?
Both garlic and spirulina are high in potassium. Spirulina has 240% more potassium than garlic - garlic has 401mg of potassium in 100 grams and spirulina has 1363mg of potassium.