USDA-derived comparison
Garlic vs Kale
Garlic leads for Vitamin B6, Phosphorus and Selenium; Kale answers with Vitamin C, Vitamin K and Calcium.
Who each is for: Choose garlic for vitamin B6 and phosphorus. Choose kale for vitamin C and vitamin K.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Garlic
Typical serving: 3 cloves (9g)
17/100
Kale
Typical serving: 2 cups (42g)
22/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Garlic | Kale |
|---|---|---|
| Calories | 149 kcal | 35 kcal |
| Protein | 6 g | 3 g |
| Carbs | 33 g | 4 g |
| Fat | 1 g | 2 g |
| Fiber | 2 g | 4 g |
| Sat fat | 0 g | 0 g |
| Sodium | 17 mg | 53 mg |
| Potassium | 401 mg | 348 mg |
| Calcium | 181 mg | 254 mg |
| Iron | 1.7 mg | 1.6 mg |
| Magnesium | 25 mg | 33 mg |
| Zinc | 1.2 mg | 0.4 mg |
| Vitamin C | 31 mg | 93 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 3 µg | 62 µg |
Servings differ: 3 cloves of garlic is about 9g, 2 cups of kale about 42g. Scale accordingly before deciding anything on the 100g basis alone.
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