Chicken vs. Garlic

Nutrition comparison of Cooked Chicken and Garlic

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked chicken versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in chicken and garlic:

  • Both garlic and chicken are high in calories and potassium.
  • Chicken has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, garlic contains more Vitamin B6.
  • Chicken is an excellent source of protein.
  • Garlic has 33.9 times less saturated fat than chicken.
  • Garlic has signficantly less cholesterol than chicken.
  • Garlic is a great source of dietary fiber.
  • Garlic is an excellent source of Vitamin C and calcium.
Detailed nutritional comparison of chicken and garlic is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.

Image of Chicken src
Image of Garlic src

Calories and Carbs

calories

Both garlic and chicken are high in calories. Chicken has 27% more calories than garlic - garlic has 149 calories per 100 grams and chicken has 189 calories.

For macronutrient ratios, chicken is much heavier in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Chicken has a macronutrient ratio of 49:0:51 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Chicken Garlic
Protein 49% 16%
Carbohydrates ~ 82%
Fat 51% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and chicken has less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and chicken does not contain significant amounts.

dietary fiber

Garlic is a great source of dietary fiber and it has more dietary fiber than chicken - garlic has 2.1g of dietary fiber per 100 grams and chicken does not contain significant amounts.

sugar

Garlic and chicken contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and chicken does not contain significant amounts.

Protein

protein

Chicken is an excellent source of protein and it has 266% more protein than garlic - garlic has 6.4g of protein per 100 grams and chicken has 23.3g of protein.

Fat

saturated fat

Garlic has 33.9 times less saturated fat than chicken - garlic has 0.09g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.

trans fat

Both chicken and garlic are low in trans fat - chicken has 0.09g of trans fat per 100 grams and garlic does not contain significant amounts.

cholesterol

Garlic has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and garlic does not contain significant amounts.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has more Vitamin C than chicken - garlic has 31.2mg of Vitamin C per 100 grams and chicken does not contain significant amounts.

Vitamin A

Garlic and chicken contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and chicken does not contain significant amounts.

Vitamin E

Garlic and chicken contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and chicken has 0.39mg of Vitamin E.

Vitamin K

Garlic and chicken contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and chicken has 2.1ug of Vitamin K.

The B Vitamins

Chicken has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, garlic contains more Vitamin B6. Both chicken and garlic contain significant amounts of thiamin and folate.

Chicken Garlic
Thiamin 0.121 MG 0.2 MG
Riboflavin 0.302 MG 0.11 MG
Niacin 7.107 MG 0.7 MG
Pantothenic acid 1.327 MG 0.596 MG
Vitamin B6 0.538 MG 1.235 MG
Folate 2 UG 3 UG
Vitamin B12 0.51 UG ~

Minerals

calcium

Garlic is an excellent source of calcium and it has 21 times more calcium than chicken - garlic has 181mg of calcium per 100 grams and chicken has 8mg of calcium.

iron

Garlic has 83% more iron than chicken - garlic has 1.7mg of iron per 100 grams and chicken has 0.93mg of iron.

potassium

Both garlic and chicken are high in potassium. Chicken has 69% more potassium than garlic - garlic has 401mg of potassium per 100 grams and chicken has 677mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken has more alpha linoleic acid (ALA), DHA and DPA than garlic per 100 grams.

Chicken Garlic
alpha linoleic acid 0.1 G 0.02 G
DHA 0.031 G ~
EPA 0.008 G ~
DPA 0.016 G ~
Total 0.155 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, chicken has more linoleic acid than garlic per 100 grams.

Chicken Garlic
other omega 6 0.02 G ~
linoleic acid 1.818 G 0.229 G
Total 1.838 G 0.229 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Chicken or Garlic .

Note: The specific food items compared are: Chicken (Chicken, ground, crumbles, cooked, pan-browned) and Garlic (Garlic, raw) .

Cooked Chicken 100g

( 100 g )
Daily Values (%)

Garlic 100g

( 100 g )
189KCAL 10%
27% calories
149KCAL 8%
carbohydrates >999%
33G 13%
dietary fiber >999%
2.1G 8%
sugar >999% 1G
11G 17%
>999% total fat
0.5G 1%
3.1G 17%
>999% saturated fat
0.09G 1%
4.9G >999% monounsaturated fat 0.01G
2.1G 740% polyunsaturated fat 0.25G
0.09G >999% trans fat
107MG >999% cholesterol
75MG 5%
341% sodium
17MG 1%
Vitamins and Minerals
Vitamin A >999%
2.7UG 0.4%
Vitamin C >999%
31MG 42%
8MG 1%
calcium >999%
181MG 18%
0.93MG 5%
iron 83%
1.7MG 9%
28MG 9%
12% magnesium
25MG 8%
677MG 29%
69% potassium
401MG 17%
0.12MG 11%
thiamin (Vit B1) 67%
0.2MG 18%
0.3MG 28%
173% riboflavin (Vit B2)
0.11MG 10%
7.1MG 51%
914% niacin (Vit B3)
0.7MG 5%
0.54MG 41%
Vitamin B6 122%
1.2MG 95%
1.3MG 27%
117% pantothenic acid (Vit B5)
0.6MG 12%
2UG 1%
folate (Vit B9) 50%
3UG 1%
0.51UG 21%
>999% Vitamin B12
0.39MG 3%
387% Vitamin E
0.08MG 1%
2.1UG 2%
24% Vitamin K
1.7UG 2%
23G 47%
259% protein
6.4G 13%
59MG 14%
157% choline
23MG 6%
0.06MG 5%
copper 399%
0.3MG 25%
0.02MG 1%
manganese >999%
1.7MG 93%
234MG 33%
53% phosphorus
153MG 22%
14UG 26%
selenium
14UG 26%
1.9MG 24%
58% zinc
1.2MG 15%
65G 10% Water 59G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7).

FAQ

Does garlic or chicken contain more calories in 100 grams?
Both garlic and chicken are high in calories. Chicken has 30% more calories than garlic - garlic has 149 calories in 100g and chicken has 189 calories.

Is garlic or chicken better for protein?
Chicken is a fantastic source of protein and it has 270% more protein than garlic - garlic has 6.4g of protein per 100 grams and chicken has 23.3g of protein.

Does garlic or chicken have more carbohydrates?
By weight, garlic is high in carbohydrates and chicken has fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and chicken has no carbs..

Does garlic or chicken contain more calcium?
Garlic is a rich source of calcium and it has 21 times more calcium than chicken - garlic has 181mg of calcium in 100 grams and chicken has 8mg of calcium.

Does garlic or chicken contain more potassium?
Both garlic and chicken are high in potassium. Chicken has 70% more potassium than garlic - garlic has 401mg of potassium in 100 grams and chicken has 677mg of potassium.