Salt vs. Garlic
Nutrition comparison of Salt and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salt
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salt and garlic:
- Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Garlic has signficantly more protein than salt.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Salt (Salt, table) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and salt has less calories than garlic - garlic has 149 calories per 100 grams and salt does not contain significant amounts.
| Salt | Garlic | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 82% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and salt has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than salt - garlic has 2.1g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Garlic and salt contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Garlic has signficantly more protein than salt - garlic has 6.4g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Both garlic and salt are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than salt - garlic has 31.2mg of Vitamin C per 100 grams and salt does not contain significant amounts.
Vitamin A
Garlic and salt contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and salt does not contain significant amounts.
Vitamin E
Garlic and salt contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and salt does not contain significant amounts.
Vitamin K
Garlic and salt contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and salt does not contain significant amounts.
The B Vitamins
Garlic has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Salt | Garlic | |
|---|---|---|
| Thiamin | ~ | 0.2 MG |
| Riboflavin | ~ | 0.11 MG |
| Niacin | ~ | 0.7 MG |
| Pantothenic acid | ~ | 0.596 MG |
| Vitamin B6 | ~ | 1.235 MG |
| Folate | ~ | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 654% more calcium than salt - garlic has 181mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Garlic has 415% more iron than salt - garlic has 1.7mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Garlic is an excellent source of potassium and it has 49 times more potassium than salt - garlic has 401mg of potassium per 100 grams and salt has 8mg of potassium.
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.
Salt 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 salt contain more calories in 100 grams?Garlic is high in calories and salt has less calories than garlic - garlic has 149 calories in 100g and salt does not contain significant amounts.
Does garlic or salt have more carbohydrates?
By weight, garlic is high in carbohydrates and salt has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and salt has no carbs..
Does garlic or salt contain more calcium?
Garlic is a rich source of calcium and it has 650% more calcium than salt - garlic has 181mg of calcium in 100 grams and salt has 24mg of calcium.
Does garlic or salt contain more potassium?
Garlic is a rich source of potassium and it has 49 times more potassium than salt - garlic has 401mg of potassium in 100 grams and salt has 8mg of potassium.