Side-by-Side Comparison
Vegetables & Leafy Greens
Fresh Garlic (Raw Allium Cloves) vs. Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
Comparing 2 standards across 19 specifications. 19 key differences identified.
Comparing:
Fresh Garlic (Raw Allium Cloves)
Lacinato Kale (Dinosaur / Tuscan Cavolo Nero)
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 Lacinato kale, it provides 38 kcal, 3.0g protein, 4.8g carbohydrates (3.8g fiber / 1.0g net carbs), 0.9g fat, 420µg Vitamin K1 (350% DV), 110mg Vitamin C, 210mg calcium, and glucosinolates with a sweet, tender, non-bitter profile.
Specification Comparison Table
19 Parameters| Parameter / Spec | ||
|---|---|---|
|
Energy / Calories
|
149 kcal (623 kJ) kcal | 38 kcal (159 kJ) kcal |
|
Protein
|
6.36 g (Exceptionally high for a bulb vegetable) g | 3.0 g g |
|
Carbohydrates
|
33.1 g (Rich in non-digestible fructan inulin) g | 4.8 g (Net Carbs: 1.0 g) g |
|
Dietary Fiber
|
2.10 g g | 3.8 g g |
|
Net Carbohydrates
|
31.0 g g | 1.0 g g |
|
Total Sugars
|
1.00 g g | 0.8 g g |
|
Total Fat
|
0.50 g g | 0.9 g g |
|
Vitamin K1
|
1.7 µg µg | 420 µg (350% DV) µg |
|
Vitamin C
|
31.2 mg (35% DV) mg | 110 mg (122% DV) mg |
|
Calcium
|
181 mg (18% DV) mg | 210 mg (21% DV) mg |
|
Potassium
|
401 mg (9% DV) mg | 390 mg mg |
|
Water Content
|
58.6 % % | 88.5 % % |
|
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)
|
— | 260 µg RAE µg RAE |
|
Folate (B9)
|
— | 75 µg (19% DV) µg |
|
Iron (Non-Heme)
|
— | 1.8 mg mg |
|
Oxalic Acid (Oxalates)
|
— | <15 mg / 100g (Negligible) mg |
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