Side-by-Side Comparison
Vegetables & Leafy Greens
Fresh Garlic (Raw Allium Cloves) vs. Curly Kale (Raw Brassica Greens)
Comparing 2 standards across 19 specifications. 19 key differences identified.
Comparing:
Fresh Garlic (Raw Allium Cloves)
Curly Kale (Raw Brassica Greens)
Per 100g raw garlic cloves, it delivers 149 kcal, 6.36g protein, 33.1g carbohydrates (2.1g fiber / 31.0g net carbs / rich in inulin prebiotics), 0.50g fat, 401mg potassium, 1.24mg Vitamin B6 (73% DV), 31.2mg Vitamin C, and 4,000µg Allicin potential.
Per 100g raw curly kale, it provides 35 kcal, 2.92g protein, 4.42g carbohydrates (4.1g fiber / 0.32g net carbs), 1.49g fat (rich in ALA omega-3), 390µg Vitamin K1 (325% DV), 93.4mg Vitamin C (104% DV), 254mg bioavailable calcium, and <20mg oxalic acid.
Specification Comparison Table
19 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
149 kcal (623 kJ) kcal | 35 kcal (146 kJ) kcal |
|
Protein
|
6.36 g (Exceptionally high for a bulb vegetable) g | 2.92 g g |
|
Carbohydrates
|
33.1 g (Rich in non-digestible fructan inulin) g | 4.42 g (Net Carbs: 0.32 g / Ultra-keto) g |
|
Dietary Fiber
|
2.10 g g | 4.10 g (93% of total carbs) g |
|
Net Carbohydrates
|
31.0 g g | 0.32 g g |
|
Total Sugars
|
1.00 g g | 0.99 g g |
|
Total Fat
|
0.50 g g | 1.49 g (Rich in alpha-linolenic ALA omega-3) g |
|
Vitamin K1
|
1.7 µg µg | 390 µg (325% DV) µg |
|
Vitamin C
|
31.2 mg (35% DV) mg | 93.4 mg (104% DV / Outranks raw oranges) mg |
|
Calcium
|
181 mg (18% DV) mg | 254 mg (25% DV / Highly bioavailable >30%) mg |
|
Potassium
|
401 mg (9% DV) mg | 348 mg (7% DV) mg |
|
Water Content
|
58.6 % % | 89.6 % % |
|
Vitamin B6
|
1.24 mg (73% DV) mg | — |
|
Selenium
|
14.2 µg (26% DV) µg | — |
|
Allicin Potential
|
~2,500 – 4,500 µg / g fresh clove µg/g | — |
|
Vitamin A (Beta-Carotene)
|
— | 241 µg RAE (27% DV) µg RAE |
|
Folate (B9)
|
— | 62 µg (16% DV) µg |
|
Iron (Non-Heme)
|
— | 1.60 mg (9% DV) mg |
|
Oxalic Acid (Oxalates)
|
— | <20 mg / 100g (Virtually oxalate-free) mg |
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