Chicken Breast vs. Garlic
Nutrition comparison of Cooked Chicken Breast and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
chicken breast
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken breast and garlic:
- Both garlic and chicken breast are high in calories and potassium.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, chicken breast has more dha than garlic.
- Garlic has more thiamin and Vitamin B6, however, chicken breast contains more niacin and Vitamin B12.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and chicken breast are high in calories. Garlic is very similar to garlic for calories - garlic has 149 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, chicken breast is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Chicken breast has a macronutrient ratio of 79:0:21 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken Breast | Garlic | |
|---|---|---|
| Protein | 79% | 16% |
| Carbohydrates | ~ | 82% |
| Fat | 21% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and chicken breast has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and chicken breast does not contain significant amounts.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than chicken breast - garlic has 2.1g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.
sugar
Garlic and chicken breast contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 388% more protein than garlic - garlic has 6.4g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Garlic and chicken breast contain similar amounts of saturated fat - garlic has 0.09g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
cholesterol
Garlic has less cholesterol than chicken breast - chicken breast has 85mg 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 chicken breast - garlic has 31.2mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast has more Vitamin A than garlic - chicken breast has 6ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin D
Chicken breast has more Vitamin D than garlic - chicken breast has 5iu of Vitamin D per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and chicken breast contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Garlic and chicken breast contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, chicken breast contains more niacin and Vitamin B12. Both chicken breast and garlic contain significant amounts of riboflavin, pantothenic acid and folate.
| Chicken Breast | Garlic | |
|---|---|---|
| Thiamin | 0.07 MG | 0.2 MG |
| Riboflavin | 0.114 MG | 0.11 MG |
| Niacin | 13.712 MG | 0.7 MG |
| Pantothenic acid | 0.965 MG | 0.596 MG |
| Vitamin B6 | 0.6 MG | 1.235 MG |
| Folate | 4 UG | 3 UG |
| Vitamin B12 | 0.34 UG | ~ |
Minerals
calcium
Garlic is an excellent source of calcium and it has 11 times more calcium than chicken breast - garlic has 181mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Garlic has 63% more iron than chicken breast - garlic has 1.7mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Both garlic and chicken breast are high in potassium. Garlic has 57% more potassium than chicken breast - garlic has 401mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more DHA than garlic per 100 grams. Both chicken breast and garlic contain significant amounts of alpha linoleic acid (ALA).
| Chicken Breast | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.03 G | 0.02 G |
| DHA | 0.02 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.01 G | ~ |
| Total | 0.07 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than garlic per 100 grams.
| Chicken Breast | Garlic | |
|---|---|---|
| linoleic acid | 0.59 G | 0.229 G |
| other omega 6 | 0.06 G | ~ |
| Total | 0.65 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.
Note: The specific food items compared are: Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) and Garlic (Garlic, raw) .
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Both garlic and chicken breast are high in calories. Garlic is quite similar to garlic for calories - garlic has 149 calories in 100g and chicken breast has 165 calories.
Is garlic or chicken breast better for protein?
Chicken breast is a fantastic source of protein and it has 390% more protein than garlic - garlic has 6.4g of protein per 100 grams and chicken breast has 31g of protein.
Does garlic or chicken breast have more carbohydrates?
By weight, garlic is high in carbohydrates and chicken breast has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and chicken breast has no carbs..
Does garlic or chicken breast contain more calcium?
Garlic is a rich source of calcium and it has 11 times more calcium than chicken breast - garlic has 181mg of calcium in 100 grams and chicken breast has 15mg of calcium.
Does garlic or chicken breast contain more potassium?
Both garlic and chicken breast are high in potassium. Garlic has 60% more potassium than chicken breast - garlic has 401mg of potassium in 100 grams and chicken breast has 256mg of potassium.