Which is healthier, Garlic or Kale?

Garlic wins in 6 out of 10 nutritional categories. Garlic has 149 calories and 6.4g protein per 100g, while Kale has 49 calories and 4.3g protein.

How many calories are in Garlic vs Kale?

Garlic contains 149 calories per 100g, while Kale contains 49 calories per 100g.

Which has more protein, Garlic or Kale?

Garlic has more protein with 6.4g per 100g compared to 4.3g.

Garlic vs Kale

Nutrition Comparison per 100g

Garlic 6

4 Kale

Vegetables vs Vegetables

Side-by-Side Nutrition Facts

Nutrient	Garlic	Kale	Better
Calories	149kcal	49kcal	Kale
Protein	6.4g	4.3g	Garlic
Total Fat	0.5g	0.9g	Garlic
Carbohydrates	33.1g	8.8g	Garlic
Fiber	2.1g	3.6g	Kale
Sugar	1g	2.3g	Garlic
Vitamin C	31.2mg	120mg	Kale
Calcium	181mg	150mg	Garlic
Iron	1.7mg	1.5mg	Garlic
Potassium	401mg	491mg	Kale

Macronutrient Breakdown

Garlic

Protein: 6.4g Fat: 0.5g Carbs: 33.1g

Kale

Protein: 4.3g Fat: 0.9g Carbs: 8.8g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Garlic vs Kale — Key Takeaway

Kale has 100 fewer calories per 100g than Garlic, making it the lighter option. Kale is the better source of fiber at 3.6g per 100g. Kale provides 120mg of vitamin C.

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