Kale vs Garlic: Calories & Nutrition Showdown



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

Kale vs Garlic
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Garlic
Serving size:
  change
one garlic (50g)tablespoon (9g)teaspoon (3g)clove (3g)cup (136g)half cup (68g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Kale vs Garlic 100g Compare


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 A9990 µg9 µg
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 µg1.7 µg
Beta karoten5927 mg5 mg
Exploring the Nutritional Profiles of Kale and Garlic

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

49kcal

Calories source

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

Garlic 100g

149kcal

Calories source

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