Kale vs Garlic: Calories & Nutrition Showdown


Kale vs Garlic
Nutrition Facts
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Kale vs Garlic 100g Compare
per 100g | Kale | Garlic |
---|---|---|
Calories | 49 | 149 |
Carbohydrates | 8.75 g | 33.06 g |
Fat | 0.93 g | 0.5 g |
Dietary fiber | 3.6 g | 2.1 g |
Protein | 4.28 g | 6.36 g |
Calcium | 150 mg | 181 mg |
Iron | 1.47 mg | 1.7 mg |
Magnessium | 47 mg | 25 mg |
Phosphorus | 92 mg | 153 mg |
Potassium | 491 mg | 401 mg |
Sodium | 38 mg | 153 mg |
Zink | 0.56 mg | 1.16 mg |
Vitaminium A | 9990 µg | 9 µg |
Vitaminium B1 (Thiamine) | 0.11 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.13 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 1 mg | 0.7 mg |
Vitaminium B5 | 0.091 mg | 0.596 mg |
Vitaminium B6 | 0.271 mg | 1.235 mg |
Vitaminium B9 (Folic acid) | 141 mg | 3 mg |
Vitaminium C | 120 mg | 31.2 mg |
Vitaminium K | 704.8 µg | 1.7 µg |
Beta karoten | 5927 mg | 5 mg |
Kale and garlic are two powerhouse ingredients that have been celebrated for their health benefits and culinary versatility. While kale has become a poster child for healthy eating in recent years, garlic has been used for centuries, not only as a flavor enhancer but also for its medicinal properties. Let's delve deeper into these fascinating foods and compare their nutritional content to understand how they stack up against each other.
The Nutritional Lowdown on Kale and Garlic
When it comes to calories, kale offers a modest count with only 49 calories per 100 grams, compared to garlic, which has 149 calories for the same quantity. This makes kale an excellent choice for those managing their calorie intake.
Looking at carbohydrates, garlic contains significantly more, with 33.06 grams, versus kale's 8.75 grams. However, kale is a better source of fiber, providing 3.6 grams, which is higher than garlic's 2.1 grams.
Both kale and garlic are low in fat, but kale has a slightly higher amount of 0.93 grams compared to garlic's 0.5 grams. Despite this, both foods can be considered low-fat options.
Minerals and Vitamins Galore
When it comes to minerals, both kale and garlic are excellent sources. Garlic edges out kale slightly in terms of calcium and iron, providing 181 mg and 1.7 mg respectively, compared to kale's 150 mg and 1.47 mg. However, kale shines in its vitamin content, especially with vitamin K, boasting an impressive 704.8 mcg against garlic's 1.7 mcg.
Kale is also a superior source of vitamin C, offering 120 mg per 100 grams, which significantly surpasses garlic's 31.2 mg. This makes kale an excellent choice for supporting immune health and skin elasticity.
What About Protein?
For those looking to compare protein content, garlic provides a higher amount with 6.36 grams, compared to kale's 4.28 grams. This makes garlic a surprisingly good plant-based protein source.
Conclusion: Kale or Garlic?
In conclusion, both kale and garlic offer unique nutritional benefits that make them valuable additions to a healthy diet. Kale is a low-calorie option packed with vitamins and minerals, making it ideal for those looking to boost their nutrient intake without adding too many calories. Garlic, while higher in calories and carbohydrates, provides a good amount of protein and essential minerals, along with its well-documented health benefits.
Ultimately, the choice between kale and garlic depends on your dietary needs and preferences. Incorporating both into your meals can provide a wide range of nutrients beneficial for overall health. Whether you're whipping up a garlic-infused sauce or adding kale to your smoothies, you're making a nutritious choice either way.
Kale 100g
49kcalCalories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Garlic 100g
149kcalCalories source
- 82% CARBS
- 16% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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