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  6. Garlic vs. Marrow-stem Kale

Garlic vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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What are the main differences between garlic and marrow-stem Kale?

  • Garlic is richer in vitamin B6, manganese, copper, selenium, phosphorus, and iron, yet marrow-stem Kale is richer in vitamin K, vitamin A, folate, and vitamin E.
  • Marrow-stem Kale's daily need coverage for vitamin K is 363% higher.
  • Garlic has 11 times more selenium than marrow-stem Kale. Garlic has 14.2µg of selenium, while marrow-stem Kale has 1.3µg.

We used Garlic, raw and Collards, raw types in this comparison.

Infographic

Garlic vs Marrow-stem 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +88.3%
Contains more IronIron +261.7%
Contains more CopperCopper +550%
Contains more ZincZinc +452.4%
Contains more PhosphorusPhosphorus +512%
Contains more ManganeseManganese +154.1%
Contains more SeleniumSelenium +992.3%
Contains more CalciumCalcium +28.2%
~equal in Magnesium ~27mg
~equal in Sodium ~17mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B1Vitamin B1 +270.4%
Contains more Vitamin B5Vitamin B5 +123.2%
Contains more Vitamin B6Vitamin B6 +648.5%
Contains more Vitamin CVitamin C +13.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2725%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin KVitamin K +25611.8%
Contains more FolateFolate +4200%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.742mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23.2mg

All nutrients comparison - raw data values

Nutrient Garlic Marrow-stem Kale DV% diff.
Vitamin K 1.7µg 437.1µg 363%
Vitamin B6 1.235mg 0.165mg 82%
Manganese 1.672mg 0.658mg 44%
Folate 3µg 129µg 32%
Vitamin A 0µg 251µg 28%
Copper 0.299mg 0.046mg 28%
Selenium 14.2µg 1.3µg 23%
Phosphorus 153mg 25mg 18%
Iron 1.7mg 0.47mg 15%
Vitamin E 0.08mg 2.26mg 15%
Vitamin B1 0.2mg 0.054mg 12%
Carbs 33.06g 5.42g 9%
Zinc 1.16mg 0.21mg 9%
Fiber 2.1g 4g 8%
Vitamin B5 0.596mg 0.267mg 7%
Protein 6.36g 3.02g 7%
Calories 149kcal 32kcal 6%
Potassium 401mg 213mg 6%
Calcium 181mg 232mg 5%
Vitamin C 31.2mg 35.3mg 5%
Vitamin B2 0.11mg 0.13mg 2%
Fats 0.5g 0.61g 0%
Net carbs 30.96g 1.42g N/A
Magnesium 25mg 27mg 0%
Sugar 1g 0.46g N/A
Sodium 17mg 17mg 0%
Vitamin B3 0.7mg 0.742mg 0%
Saturated fat 0.089g 0.055g 0%
Choline 23.2mg 23.2mg 0%
Monounsaturated fat 0.011g 0.03g 0%
Polyunsaturated fat 0.249g 0.201g 0%
Tryptophan 0.066mg 0.031mg 0%
Threonine 0.157mg 0.086mg 0%
Isoleucine 0.217mg 0.1mg 0%
Leucine 0.308mg 0.151mg 0%
Lysine 0.273mg 0.117mg 0%
Methionine 0.076mg 0.033mg 0%
Phenylalanine 0.183mg 0.087mg 0%
Valine 0.291mg 0.12mg 0%
Histidine 0.113mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +110.6%
Contains more CarbsCarbs +510%
Contains more OtherOther +12.8%
Contains more FatsFats +22%
Contains more WaterWater +53%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Poly. FatPolyunsaturated fat +23.9%
Contains less Sat. FatSaturated fat -38.2%
Contains more Mono. FatMonounsaturated fat +172.7%

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.