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  6. Garlic vs. Kale

Garlic vs. Kale — In-Depth Nutrition Comparison

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How are Garlic and Kale different?

  • Garlic is higher in Vitamin B6, Manganese, Selenium, Phosphorus, Copper, Vitamin B1, Vitamin B5, and Calcium, however, Kale is richer in Vitamin K, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Kale is 679% higher.
  • Garlic contains 16 times more Selenium than Kale. While Garlic contains 14.2µg of Selenium, Kale contains only 0.9µg.

Garlic, raw and Kale, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Garlic vs Kale infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
10
:
0
Kale
Kale
Contains more Calcium +151.4%
Contains more Iron +88.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +446.4%
Contains more Potassium +75.9%
Contains less Sodium -26.1%
Contains more Zinc +383.3%
Contains more Copper +91.7%
Contains more Manganese +301.9%
Contains more Selenium +1477.8%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Calcium +151.4%
Contains more Iron +88.9%
Contains more Magnesium +38.9%
Contains more Phosphorus +446.4%
Contains more Potassium +75.9%
Contains less Sodium -26.1%
Contains more Zinc +383.3%
Contains more Copper +91.7%
Contains more Manganese +301.9%
Contains more Selenium +1477.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
5
:
5
Kale
Kale
Contains more Vitamin B1 +277.4%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +1116.3%
Contains more Vitamin B6 +794.9%
Contains more Vitamin A +151244.4%
Contains more Vitamin E +962.5%
Contains more Vitamin C +31.4%
Contains more Folate +333.3%
Contains more Vitamin K +47958.8%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Contains more Vitamin B1 +277.4%
Contains more Vitamin B2 +57.1%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +1116.3%
Contains more Vitamin B6 +794.9%
Contains more Vitamin A +151244.4%
Contains more Vitamin E +962.5%
Contains more Vitamin C +31.4%
Contains more Folate +333.3%
Contains more Vitamin K +47958.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
4
:
1
Kale
Kale
Contains more Protein +234.7%
Contains more Fats +25%
Contains more Carbs +487.2%
Contains more Other +72.4%
Contains more Water +55.7%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Protein +234.7%
Contains more Fats +25%
Contains more Carbs +487.2%
Contains more Other +72.4%
Contains more Water +55.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Kale
Kale
Contains more Polyunsaturated fat +29%
Contains less Saturated Fat -41.6%
Contains more Monounsaturated Fat +172.7%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Polyunsaturated fat +29%
Contains less Saturated Fat -41.6%
Contains more Monounsaturated Fat +172.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Kale
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic Kale Opinion
Net carbs 30.96g 3.63g Garlic
Protein 6.36g 1.9g Garlic
Fats 0.5g 0.4g Garlic
Carbs 33.06g 5.63g Garlic
Calories 149kcal 28kcal Garlic
Sugar 1g 1.25g Garlic
Fiber 2.1g 2g Garlic
Calcium 181mg 72mg Garlic
Iron 1.7mg 0.9mg Garlic
Magnesium 25mg 18mg Garlic
Phosphorus 153mg 28mg Garlic
Potassium 401mg 228mg Garlic
Sodium 17mg 23mg Garlic
Zinc 1.16mg 0.24mg Garlic
Copper 0.299mg 0.156mg Garlic
Manganese 1.672mg 0.416mg Garlic
Selenium 14.2µg 0.9µg Garlic
Vitamin A 9IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.08mg 0.85mg Kale
Vitamin C 31.2mg 41mg Kale
Vitamin B1 0.2mg 0.053mg Garlic
Vitamin B2 0.11mg 0.07mg Garlic
Vitamin B3 0.7mg 0.5mg Garlic
Vitamin B5 0.596mg 0.049mg Garlic
Vitamin B6 1.235mg 0.138mg Garlic
Folate 3µg 13µg Kale
Vitamin K 1.7µg 817µg Kale
Tryptophan 0.066mg 0.023mg Garlic
Threonine 0.157mg 0.085mg Garlic
Isoleucine 0.217mg 0.114mg Garlic
Leucine 0.308mg 0.133mg Garlic
Lysine 0.273mg 0.114mg Garlic
Methionine 0.076mg 0.018mg Garlic
Phenylalanine 0.183mg 0.097mg Garlic
Valine 0.291mg 0.104mg Garlic
Histidine 0.113mg 0.04mg Garlic
Saturated Fat 0.089g 0.052g Kale
Monounsaturated Fat 0.011g 0.03g Kale
Polyunsaturated fat 0.249g 0.193g Garlic

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
258%
Kale
Minerals Daily Need Coverage Score
67%
Garlic
22%
Kale

Comparison summary

Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 30)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 0.25g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.