Chicken vs. Garlic
Nutrition comparison of Cooked Chicken 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
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in chicken and garlic:
- Both garlic and chicken are high in calories and potassium.
- Chicken has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, garlic contains more Vitamin B6.
- Chicken is an excellent source of protein.
- Garlic has 33.9 times less saturated fat than chicken.
- Garlic has signficantly less cholesterol than chicken.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and chicken are high in calories. Chicken has 27% more calories than garlic - garlic has 149 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Chicken has a macronutrient ratio of 49:0:52 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Chicken | Garlic | |
|---|---|---|
| Protein | 49% | 16% |
| Carbohydrates | ~ | 82% |
| Fat | 52% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and chicken has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Garlic is a great source of dietary fiber and it has more dietary fiber than chicken - garlic has 2.1g of dietary fiber per 100 grams and chicken does not contain significant amounts.
sugar
Garlic and chicken contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and chicken does not contain significant amounts.
Protein
protein
Chicken is an excellent source of protein and it has 266% more protein than garlic - garlic has 6.4g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Garlic has 33.9 times less saturated fat than chicken - garlic has 0.09g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and garlic are low in trans fat - chicken has 0.09g of trans fat per 100 grams and garlic does not contain significant amounts.
cholesterol
Garlic has signficantly less cholesterol than chicken - chicken has 107mg 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 - garlic has 31.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.
Vitamin A
Garlic and chicken contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Garlic and chicken contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.
Vitamin K
Garlic and chicken contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.
The B Vitamins
Chicken has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, garlic contains more Vitamin B6. Both chicken and garlic contain significant amounts of thiamin and folate.
| Chicken | Garlic | |
|---|---|---|
| Thiamin | 0.121 MG | 0.2 MG |
| Riboflavin | 0.302 MG | 0.11 MG |
| Niacin | 7.107 MG | 0.7 MG |
| Pantothenic acid | 1.327 MG | 0.596 MG |
| Vitamin B6 | 0.538 MG | 1.235 MG |
| Folate | 2 UG | 3 UG |
| Vitamin B12 | 0.51 UG | ~ |
Minerals
calcium
Garlic is an excellent source of calcium and it has 21 times more calcium than chicken - garlic has 181mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Garlic has 83% more iron than chicken - garlic has 1.7mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both garlic and chicken are high in potassium. Chicken has 69% more potassium than garlic - garlic has 401mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than garlic per 100 grams.
| Chicken | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.1 G | 0.02 G |
| DHA | 0.031 G | ~ |
| EPA | 0.008 G | ~ |
| DPA | 0.016 G | ~ |
| Total | 0.155 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, chicken has more linoleic acid than garlic per 100 grams.
| Chicken | Garlic | |
|---|---|---|
| other omega 6 | 0.02 G | ~ |
| linoleic acid | 1.818 G | 0.229 G |
| Total | 1.838 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.
Cooked Chicken 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 contain more calories in 100 grams?Both garlic and chicken are high in calories. Chicken has 30% more calories than garlic - garlic has 149 calories in 100g and chicken has 189 calories.
Is garlic or chicken better for protein?
Chicken is a fantastic source of protein and it has 270% more protein than garlic - garlic has 6.4g of protein per 100 grams and chicken has 23.3g of protein.
Does garlic or chicken have more carbohydrates?
By weight, garlic is high in carbohydrates and chicken has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and chicken has no carbs..
Does garlic or chicken contain more calcium?
Garlic is a rich source of calcium and it has 21 times more calcium than chicken - garlic has 181mg of calcium in 100 grams and chicken has 8mg of calcium.
Does garlic or chicken contain more potassium?
Both garlic and chicken are high in potassium. Chicken has 70% more potassium than garlic - garlic has 401mg of potassium in 100 grams and chicken has 677mg of potassium.