Garlic (Raw)vsSpinach (Raw)
Garlic (Raw) has 143 calories and 6.6g protein per 100g. Spinach (Raw) has 23 calories and 2.9g protein per 100g Garlic (Raw) has more protein, Spinach (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Garlic (Raw) vs Spinach (Raw)
Go with Spinach (Raw) at just 23 kcal per 100g — 84% fewer calories.
Garlic (Raw) will keep you satisfied longer with 2.7g fiber, 6.6g protein — fat and protein slow digestion while fiber adds bulk.
Spinach (Raw) packs 2.9g of protein per 100g (50% 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.
Spinach (Raw) delivers 28.1mg of vitamin C per 100g — great for immune function and skin health.
Spinach (Raw) has only 3.6g carbs per 100g — the clear choice for low-carb diets.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Garlic | Spinach | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 143kcal7% | 23kcal1% | +120kcal |
| Protein | 6.6g13% | 2.9g6% | +3.8g |
| Total Fat | 0.38g0% | 0.39g1% | <0.1g |
| Saturated Fat | — | <0.1g0% | — |
| Trans Fat | — | 0g | — |
| Cholesterol | — | 0mg0% | — |
| Carbohydrates | 28g10% | 3.6g1% | +25g |
| Dietary Fiber | 2.7g10% | 2.2g8% | +0.50g |
| Sugars | — | 0.42g | — |
| ✨Vitamins | |||
| Vitamin A | — | 469mcg52% | — |
| Vitamin C | 10mg11% | 28mg31% | <0.1mg |
| Vitamin D | — | 0mcg0% | — |
| Vitamin E | — | 2.0mg14% | — |
| Vitamin K | — | 483mcg403% | — |
| Vitamin B6 | — | 0.20mg11% | — |
| Vitamin B12 | — | 0mcg0% | — |
| Folate | — | 194mcg49% | — |
| Thiamin (B1) | — | <0.1mg7% | — |
| Riboflavin (B2) | — | 0.19mg15% | — |
| Niacin (B3) | — | 0.72mg5% | — |
| 🔶Minerals | |||
| Sodium | — | 79mg3% | — |
| Calcium | — | 99mg8% | — |
| Iron | — | 2.7mg15% | — |
| Potassium | — | 558mg12% | — |
| Phosphorus | — | 49mg4% | — |
| Magnesium | — | 79mg19% | — |
| Zinc | — | 0.53mg5% | — |
| Copper | — | 0.13mg14% | — |
| Manganese | — | 0.90mg39% | — |
| Selenium | 9.8mcg18% | 1.0mcg2% | +8.8mcg |
🔬Nutritional Analysis
Calories: Spinach (Raw) is significantly lower in calories at just 23 kcal per 100g compared to 143 kcal for Garlic (Raw) — that's 522% fewer calories, making Spinach (Raw) the better choice for calorie-conscious diets.
Protein: Garlic (Raw) has more protein per 100g (6.62g vs 2.86g), but Spinach (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Both have similar fat content — Garlic (Raw) has 0.38g and Spinach (Raw) has 0.39g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin C (Spinach (Raw): 28.1mg 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.
Key Minerals: Notable mineral differences include Selenium (Garlic (Raw): 9.8mcg vs 1mcg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Spinach (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Spinach (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Garlic (Raw) or Spinach (Raw)?
- Garlic (Raw) has more protein with 6.62g per 100g compared to 2.86g for Spinach (Raw).
- Which is lower in calories, Garlic (Raw) or Spinach (Raw)?
- Spinach (Raw) is lower in calories with 23 kcal per 100g versus 143 kcal.
- Is Garlic (Raw) or Spinach (Raw) healthier?
- It depends on your goals. Garlic (Raw) has 143 calories and 6.62g protein per 100g, while Spinach (Raw) has 23 calories and 2.86g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Garlic (Raw) or Spinach (Raw)?
- Garlic (Raw) is leaner with 0.38g of fat per 100g compared to 0.39g.
- Which has more fiber, Garlic (Raw) or Spinach (Raw)?
- Garlic (Raw) has more fiber with 2.7g per 100g compared to 2.2g.