# item.guide
Side-by-Side Comparison Vegetables & Leafy Greens

Fresh Garlic (Raw Allium Cloves) vs. Spinach (Raw Leafy Greens)

Comparing 2 standards across 19 specifications. 19 key differences identified.

Comparing:
Fresh Garlic (Raw Allium Cloves)
Spinach (Raw Leafy Greens)
Fresh Garlic (Raw Allium Cloves) →

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.

View full Fresh Garlic (Raw Allium Cloves) spec sheet →
Spinach (Raw Leafy Greens) →

Per 100g raw spinach, you get 23 kcal, 2.86g protein, 3.63g carbohydrates (2.2g dietary fiber / 1.43g net carbs), 0.39g fat, 483µg Vitamin K1 (402% DV), 469µg Vitamin A RAE (52% DV), 194µg Folate (49% DV), 2.71mg iron, 99mg calcium, and ~750–900mg oxalic acid.

View full Spinach (Raw Leafy Greens) spec sheet →

Specification Comparison Table

19 Parameters
Parameter / Spec
Fresh Garlic (Raw Allium Cloves)
Spinach (Raw Leafy Greens)
Energy / Calories
149 kcal (623 kJ) kcal 23 kcal (97 kJ) kcal
Protein
6.36 g (Exceptionally high for a bulb vegetable) g 2.86 g (High-protein leafy vegetable) g
Carbohydrates
33.1 g (Rich in non-digestible fructan inulin) g 3.63 g (Net Carbs: 1.43 g) g
Dietary Fiber
2.10 g g 2.20 g (61% of total carbs) g
Net Carbohydrates
31.0 g g 1.43 g g
Total Sugars
1.00 g g 0.42 g g
Total Fat
0.50 g g 0.39 g g
Vitamin K1
1.7 µg µg 483 µg (402% DV) µg
Vitamin C
31.2 mg (35% DV) mg 28.1 mg (31% DV) mg
Calcium
181 mg (18% DV) mg 99.0 mg (10% DV / ~5% bioavailability due to oxalates) mg
Potassium
401 mg (9% DV) mg 558 mg (12% DV) mg
Water Content
58.6 % % 91.4 % %
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)
— 469 µg RAE (52% DV) µg RAE
Folate (B9)
— 194 µg (49% DV) µg
Iron (Non-Heme)
— 2.71 mg (15% DV / Bound by oxalates) mg
Oxalic Acid (Oxalates)
— ~750 – 900 mg / 100g (High oxalate profile) mg

Other Alternatives to Compare

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