Garlic vs. Kale
Nutrition comparison of Garlic and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and kale:
- Both kale and garlic are high in Vitamin C, calcium, dietary fiber and potassium.
- Kale has more riboflavin and folate, however, garlic contains more Vitamin B6.
- Kale is an excellent source of Vitamin A and Vitamin K.
USDA sources for nutritional information: Garlic (Garlic, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and kale has 77% less calories than garlic - kale has 35 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, garlic is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Garlic has a macronutrient ratio of 16:82:3 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Kale | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 82% | 41% |
| Fat | 3% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and kale has 87% less carbohydrates than garlic - kale has 4.4g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Both kale and garlic are high in dietary fiber. Kale has 95% more dietary fiber than garlic - kale has 4.1g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Kale and garlic contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and garlic has 1g of sugar.
Protein
protein
Garlic has 118% more protein than kale - kale has 2.9g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both kale and garlic are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Both kale and garlic are high in Vitamin C. Kale has 199% more Vitamin C than garlic - kale has 93.4mg of Vitamin C per 100 grams and garlic has 31.2mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than garlic - kale has 241ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Kale and garlic contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and garlic has 0.08mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 228 times more Vitamin K than garlic - kale has 389.6ug of Vitamin K per 100 grams and garlic has 1.7ug of Vitamin K.
The B Vitamins
Kale has more riboflavin and folate, however, garlic contains more Vitamin B6. Both garlic and kale contain significant amounts of thiamin, niacin and pantothenic acid.
| Garlic | Kale | |
|---|---|---|
| Thiamin | 0.2 MG | 0.113 MG |
| Riboflavin | 0.11 MG | 0.347 MG |
| Niacin | 0.7 MG | 1.18 MG |
| Pantothenic acid | 0.596 MG | 0.37 MG |
| Vitamin B6 | 1.235 MG | 0.147 MG |
| Folate | 3 UG | 62 UG |
Minerals
calcium
Both kale and garlic are high in calcium. Kale has 40% more calcium than garlic - kale has 254mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
Kale and garlic contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Both kale and garlic are high in potassium. Garlic has 15% more potassium than kale - kale has 348mg of potassium per 100 grams and garlic has 401mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, kale has more kaempferol, quercetin and isorhamnetin than garlic per 100 grams, however, garlic contains more myricetin than kale per 100 grams.
| Garlic | Kale | |
|---|---|---|
| kaempferol | 0.26 mg | 46.8 mg |
| myricetin | 1.61 mg | ~ |
| Quercetin | 1.74 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Garlic | Kale | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.378 G |
| Total | 0.02 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, both garlic and kale contain significant amounts of linoleic acid.
| Garlic | Kale | |
|---|---|---|
| linoleic acid | 0.229 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.229 G | 0.294 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 (%) |
Kale 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 kale or garlic contain more calories in 100 grams?Garlic is high in calories and kale has 80% less calories than garlic - kale has 35 calories in 100g and garlic has 149 calories.
Does kale or garlic have more carbohydrates?
By weight, garlic is high in carbohydrates and kale has 90% fewer carbohydrates than garlic - kale has 4.4g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does kale or garlic contain more calcium?
Both kale and garlic are high in calcium. Kale has 40% more calcium than garlic - kale has 254mg of calcium in 100 grams and garlic has 181mg of calcium.
Does kale or garlic contain more potassium?
Both kale and garlic are high in potassium. Garlic has 20% more potassium than kale - kale has 348mg of potassium in 100 grams and garlic has 401mg of potassium.