Kale vs Garlic: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Kale - calories, kcal, weight, nutrition
Garlic - calories, kcal, weight, nutrition

Less Calories in Kale

At first glance, you can see that in kale is much less calories than in garlic.

Kale has 49 kcal per 100g and garlic 149 kcal per 100g so it is pretty easy to calculate that the difference is about 204%.

In kale and in garlic most calories came from carbs.

See tables below to compare kale with garlic in details.

Kale And Garlic Nutrition Difference

Garlic vs Kale: Vitamins and Minerals Comparison

per 100gKaleGarlic
Calories49 149
Carbohydrates8.75 g33.06 g
Fat0.93 g0.5 g
Dietary fiber3.6 g2.1 g
Protein4.28 g6.36 g
Calcium150 mg181 mg
Iron1.47 mg1.7 mg
Magnessium47 mg25 mg
Phosphorus92 mg153 mg
Potassium491 mg401 mg
Sodium38 mg153 mg
Zink0.56 mg1.16 mg
Vitaminium B1 (Thiamine)0.11 mg0.2 mg
Vitaminium B2 (riboflavin)0.13 mg0.11 mg
Vitaminium B3 (Niacin)1 mg0.7 mg
Vitaminium B50.091 mg0.596 mg
Vitaminium B60.271 mg1.235 mg
Vitaminium B9 (Folic acid)141 mg3 mg
Vitaminium C120 mg31.2 mg
Vitaminium K704.8 mg1.7 mg
Beta karoten5927 mg5 mg

Less protein in kale

It is aslo easy to see see that in kale is less protein than in garlic.

There is 6.36g per 100g of garlic and 4.28g per 100g of kale so using simple math we can see that difference is about 49%.

Less carbohydrates in kale

In kale is less carbohydrates than in garlic.

There is 33.06g/100g of carbohydrates in garlic and 8.75g/100g in kale so let me do the math for you again - difference is about 278%.

More fat in kale

In kale is more fats than in garlic.

The tables above show us that there is 0.5g/100g of fats in garlic and 0.93g/100g in kale. In this case difference is about 86%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT


  • Calories149
  • Carbohydrates33.06 g
  • Fat0.5 g
  • Dietary fiber2.1 g
  • Protein6.36 g
Garlic calories per:
100g | ounce | single piece | tablespoon | teaspoon | clove | cup | half cup

Calories source

  • 82% CARBS
  • 16% PROTEIN
  • 3% FAT

Vitamins: garlic vs kale

Minerals: kale vs garlic

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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