Garlic (Raw)vsKale (Raw)
Garlic (Raw) has 143 calories and 6.6g protein per 100g. Kale (Raw) has 35 calories and 2.9g protein per 100g Garlic (Raw) has more protein, Kale (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Garlic (Raw) vs Kale (Raw)
Go with Kale (Raw) at just 35 kcal per 100g — 76% fewer calories.
Kale (Raw) packs 2.9g of protein per 100g (33% of calories from protein) — the better pick for muscle growth and recovery.
Garlic (Raw) with 28.2g of carbs per 100g provides fast-acting energy — great before a workout.
Kale (Raw) delivers 93.4mg of vitamin C per 100g — great for immune function and skin health.
Kale (Raw) has only 4.4g carbs per 100g — the clear choice for low-carb diets.
Kale (Raw) edges ahead overall with more fiber, more vitamin C — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Garlic | Kale Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 35kcal2% | +108kcal |
| Protein | 6.6g13% | 2.9g6% | +3.7g |
| Total Fat | 0.38g0% | 1.5g2% | <0.1g |
| Carbohydrates | 28g10% | 4.4g2% | +24g |
| Dietary Fiber | 2.7g10% | 4.1g15% | <0.1g |
| ✨Vitamins | |||
| Vitamin A | — | 241mcg27% | — |
| Vitamin C | 10mg11% | 93mg104% | <0.1mg |
| Vitamin E | — | 0.66mg4% | — |
| Vitamin K | — | 390mcg325% | — |
| Vitamin B6 | — | 0.15mg9% | — |
| Folate | — | 62mcg16% | — |
| Thiamin (B1) | — | 0.11mg9% | — |
| Riboflavin (B2) | — | 0.35mg27% | — |
| Niacin (B3) | — | 1.2mg7% | — |
| 🔶Minerals | |||
| Sodium | — | 53mg2% | — |
| Calcium | — | 254mg20% | — |
| Iron | — | 1.6mg9% | — |
| Potassium | — | 348mg7% | — |
| Phosphorus | — | 55mg4% | — |
| Magnesium | — | 33mg8% | — |
| Zinc | — | 0.39mg4% | — |
| Copper | — | <0.1mg6% | — |
| Manganese | — | 0.92mg40% | — |
| Selenium | 9.8mcg18% | — | — |
🔬Nutritional Analysis
Calories: Kale (Raw) is significantly lower in calories at just 35 kcal per 100g compared to 143 kcal for Garlic (Raw) — that's 309% fewer calories, making Kale (Raw) the better choice for calorie-conscious diets.
Protein: Garlic (Raw) has more protein per 100g (6.62g vs 2.92g), but Kale (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Garlic (Raw) is the leaner option with 0.38g of total fat per 100g compared to 1.49g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Kale (Raw): 93.4mg vs 10mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Diet Suitability: Kale (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Kale (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Garlic (Raw) or Kale (Raw)?
- Garlic (Raw) has more protein with 6.62g per 100g compared to 2.92g for Kale (Raw).
- Which is lower in calories, Garlic (Raw) or Kale (Raw)?
- Kale (Raw) is lower in calories with 35 kcal per 100g versus 143 kcal.
- Is Garlic (Raw) or Kale (Raw) healthier?
- It depends on your goals. Garlic (Raw) has 143 calories and 6.62g protein per 100g, while Kale (Raw) has 35 calories and 2.92g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Garlic (Raw) or Kale (Raw)?
- Garlic (Raw) is leaner with 0.38g of fat per 100g compared to 1.49g.
- Which has more fiber, Garlic (Raw) or Kale (Raw)?
- Kale (Raw) has more fiber with 4.1g per 100g compared to 2.7g.