How many calories are in one clove of garlic?

Garlic has 4 calories per clove or 133 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

How much protein is in one clove of garlic?

A single clove of Garlic contains 0.2 grams of protein. Garlic is relatively low in protein, and is not a source of complete protein, containing little or small amounts of the majority of the nine essential amino acids.

What vitamins and minerals are in garlic?

Garlic is an excellent source of many nutrients, including calcium, potassium and Vitamin B6. It also contains significant amounts of Vitamin C.

Does garlic contain antioxidants?

Garlic contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid lutein + zeaxanthin and flavonoid kaempferol, myricetin and quercetin.

What's similar to garlic in cooking?

Chili pepper, fennel and red bell pepper are similar to, or commonly paired with garlic in cooking and recipes.

Food with Nutrition Similar to Garlic

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Summary
Similar fruits
Similar plants
Similar nuts
Similar meats
Similar seafood
Other Similar Foods

Garlic source

Similar to Garlic

A very popular and nutrient dense vegetable, garlic is an excellent source of Vitamin C, calcium, potassium and Vitamin B6. It is also a good source of dietary fiber. One clove of garlic contains about 4 calories.

Several foods are similar nutritionally to garlic, including acai berry juice and cayenne pepper. Other similar foods include garlic powder, nutritional yeast and salmon.

We compared the key nutrients in garlic (dietary fiber, Vitamin C, calcium, potassium and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

fruits: Acai Berry Juice, Jackfruit

plants and vegetables: Cayenne Pepper, Garlic Powder, Sage, Paprika

nuts, grains and legumes: Sunflower Seeds, Walnut, Cornmeal, Nutritional Yeast, Pistachio, Wheat Germ, Hazelnut, Granola, Peanuts

meats: Turkey, Chicken Breast, Chicken

seafood: Salmon

other: Fries

The details of the top 20 foods most nutritionally similar to garlic are below.

fruits

Acai Berry Juice

Similarity: > 95%

Acai berry juice is also high in Vitamin C and Vitamin B6. Moreover, acai berry juice contains more Vitamin A, Vitamin E, niacin and pantothenic acid than garlic.

For 100 grams of garlic and acai berry juice:

Garlic (3/4 cup)		Acai Berry Juice (3/8 cup)
2.1	dietary fiber (G)	1.2
31	Vitamin C (MG)	42
181	calcium (MG)	19
401	potassium (MG)	130
1.2	Vitamin B6 (MG)	1.1

However, garlic does contain more dietary fiber, protein, calcium and iron than acai berry juice by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	62
1	sugar (G)	11
6.4	protein (G)	0.83
0.09	saturated fat (G)	0
31	Vitamin C (MG)	42
0	Vitamin A (UG)	485
0.08	Vitamin E (MG)	11
1.7	iron (MG)	0.16
0.2	thiamin (MG)	0.03
0.11	riboflavin (MG)	0.04
0.7	niacin (MG)	9.1
0.6	pantothenic acid (MG)	3.3
1.2	Vitamin B6 (MG)	1.1
3	folate (UG)	4
0	Vitamin B12 (UG)	0.4

0.968 | 0.968 | 5.82 Complete Comparison:
Acai Berry Juice vs. Garlic

Jackfruit

Similarity: > 90%

Jackfruit is also high in Vitamin C, potassium and Vitamin B6.

For 100 grams of garlic and jackfruit:

Garlic (3/4 cup)		Jackfruit (5/8 cup)
2.1	dietary fiber (G)	1.5
31	Vitamin C (MG)	14
181	calcium (MG)	24
401	potassium (MG)	448
1.2	Vitamin B6 (MG)	0.33

A higher water content, jackfruit is less nutritionally dense than garlic. Garlic does contain more dietary fiber, protein, calcium and iron than jackfruit by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	95
1	sugar (G)	19
6.4	protein (G)	1.7
0.09	saturated fat (G)	0.2
31	Vitamin C (MG)	14
0	Vitamin A (UG)	5
0.08	Vitamin E (MG)	0.34
1.7	iron (MG)	0.23
0.2	thiamin (MG)	0.11
0.11	riboflavin (MG)	0.06
0.7	niacin (MG)	0.92
0.6	pantothenic acid (MG)	0.24
1.2	Vitamin B6 (MG)	0.33
3	folate (UG)	24

0.902 | 0.902 | 1.42 Complete Comparison:
Jackfruit vs. Garlic

plants and vegetables

Several plants and vegetables offer similar nutrients to garlic including cayenne pepper, garlic powder, sage and paprika.

Cayenne Pepper

Similarity: > 95%

More nutritionally dense than garlic, cayenne pepper is high in many of the same nutrients as garlic, including dietary fiber, Vitamin C, calcium and potassium. Also, cayenne pepper contains more protein, Vitamin A and Vitamin E than garlic.

For 100 grams of garlic and cayenne pepper:

Garlic (3/4 cup)		Cayenne Pepper (56 tsps)
2.1	dietary fiber (G)	27
31	Vitamin C (MG)	76
181	calcium (MG)	148
401	potassium (MG)	2014
1.2	Vitamin B6 (MG)	2.5

However, garlic does contain more pantothenic acid than cayenne pepper by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	318
1	sugar (G)	10
6.4	protein (G)	12
0.09	saturated fat (G)	3.3
31	Vitamin C (MG)	76
0	Vitamin A (UG)	2081
0.08	Vitamin E (MG)	30
1.7	iron (MG)	7.8
0.2	thiamin (MG)	0.33
0.11	riboflavin (MG)	0.92
0.7	niacin (MG)	8.7
0.6	pantothenic acid (MG)	0
1.2	Vitamin B6 (MG)	2.5
3	folate (UG)	106

0.967 | 0.967 | 12.64 Complete Comparison:
Cayenne Pepper vs. Garlic

Garlic Powder

Similarity: > 90%

Garlic powder is high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Moreover, garlic powder contains more protein, iron, thiamin and folate than garlic.

For 100 grams of garlic and garlic powder:

Garlic (3/4 cup)		Garlic Powder (32 tsps)
2.1	dietary fiber (G)	9
31	Vitamin C (MG)	1.2
181	calcium (MG)	79
401	potassium (MG)	1193
1.2	Vitamin B6 (MG)	1.7

However, garlic does contain more Vitamin C than garlic powder by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	331
1	sugar (G)	2.4
6.4	protein (G)	17
0.09	saturated fat (G)	0.25
31	Vitamin C (MG)	1.2
0.08	Vitamin E (MG)	0.67
1.7	iron (MG)	5.7
0.2	thiamin (MG)	0.44
0.11	riboflavin (MG)	0.14
0.7	niacin (MG)	0.8
0.6	pantothenic acid (MG)	0.74
1.2	Vitamin B6 (MG)	1.7
3	folate (UG)	47

0.899 | 0.899 | 6.17 Complete Comparison:
Garlic Powder vs. Garlic

Sage

Similarity: 87%

More nutritionally dense than garlic, sage is high in many of the same nutrients as garlic, including dietary fiber, Vitamin C, calcium and potassium. Moreover, sage contains more protein, Vitamin A, Vitamin E and iron than garlic.

For 100 grams of garlic and sage:

Garlic (3/4 cup)		Sage (143 tsps)
2.1	dietary fiber (G)	40
31	Vitamin C (MG)	32
181	calcium (MG)	1652
401	potassium (MG)	1070
1.2	Vitamin B6 (MG)	2.7

However, garlic does contain more pantothenic acid than sage by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	315
1	sugar (G)	1.7
6.4	protein (G)	11
0.09	saturated fat (G)	7
31	Vitamin C (MG)	32
0	Vitamin A (UG)	295
0.08	Vitamin E (MG)	7.5
1.7	iron (MG)	28
0.2	thiamin (MG)	0.75
0.11	riboflavin (MG)	0.34
0.7	niacin (MG)	5.7
0.6	pantothenic acid (MG)	0
1.2	Vitamin B6 (MG)	2.7
3	folate (UG)	274

0.869 | 0.869 | 12.5 Complete Comparison:
Sage vs. Garlic

Paprika

Similarity: 86%

More nutritionally dense than garlic, paprika is high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Also, paprika contains more protein, Vitamin A and Vitamin E than garlic.

For 100 grams of garlic and paprika:

Garlic (3/4 cup)		Paprika (43 tsps)
2.1	dietary fiber (G)	35
31	Vitamin C (MG)	0.9
181	calcium (MG)	229
401	potassium (MG)	2280
1.2	Vitamin B6 (MG)	2.1

However, garlic does contain more Vitamin C than paprika by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	282
1	sugar (G)	10
6.4	protein (G)	14
0.09	saturated fat (G)	2.1
31	Vitamin C (MG)	0.9
0	Vitamin A (UG)	2463
0.08	Vitamin E (MG)	29
1.7	iron (MG)	21
0.2	thiamin (MG)	0.33
0.11	riboflavin (MG)	1.2
0.7	niacin (MG)	10
0.6	pantothenic acid (MG)	2.5
1.2	Vitamin B6 (MG)	2.1
3	folate (UG)	49

0.864 | 0.864 | 13.17 Complete Comparison:
Paprika vs. Garlic

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to garlic. Sunflower seeds, walnut, cornmeal, nutritional yeast and pistachio are all high in dietary fiber, Vitamin C, calcium, potassium and or Vitamin B6.

Sunflower Seeds

Similarity: > 90%

More nutritionally dense than garlic, sunflower seeds are high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Moreover, sunflower seeds contains more protein, iron, thiamin and riboflavin than garlic.

For 100 grams of garlic and sunflower seeds:

Garlic (3/4 cup)		Sunflower Seeds (3/4 cup)
2.1	dietary fiber (G)	12
31	Vitamin C (MG)	1.4
181	calcium (MG)	57
401	potassium (MG)	491
1.2	Vitamin B6 (MG)	0.81

However, garlic does contain more Vitamin C than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	619
1	sugar (G)	0
6.4	protein (G)	17
0.09	saturated fat (G)	6
31	Vitamin C (MG)	1.4
0.08	Vitamin E (MG)	0
1.7	iron (MG)	6.8
0.2	thiamin (MG)	0.33
0.11	riboflavin (MG)	0.29
0.7	niacin (MG)	4.2
0.6	pantothenic acid (MG)	7.1
1.2	Vitamin B6 (MG)	0.81
3	folate (UG)	238

0.917 | 0.917 | 8.9 Complete Comparison:
Sunflower Seeds vs. Garlic

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Moreover, walnut contains more protein, iron, thiamin and folate than garlic.

For 100 grams of garlic and walnut:

Garlic (3/4 cup)		Walnut (7/8 cup)
2.1	dietary fiber (G)	6.7
31	Vitamin C (MG)	1.3
181	calcium (MG)	98
401	potassium (MG)	441
1.2	Vitamin B6 (MG)	0.54

However, garlic does contain more Vitamin C than walnut by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	654
1	sugar (G)	2.6
6.4	protein (G)	15
0.09	saturated fat (G)	6.1
31	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.08	Vitamin E (MG)	0.7
1.7	iron (MG)	2.9
0.2	thiamin (MG)	0.34
0.11	riboflavin (MG)	0.15
0.7	niacin (MG)	1.1
0.6	pantothenic acid (MG)	0.57
1.2	Vitamin B6 (MG)	0.54
3	folate (UG)	98

0.906 | 0.906 | 6.28 Complete Comparison:
Walnut vs. Garlic

Cornmeal

Similarity: > 90%

Cornmeal is also high in dietary fiber, potassium and Vitamin B6. Moreover, cornmeal contains more protein, iron, thiamin, niacin and folate than garlic.

For 100 grams of garlic and cornmeal:

Garlic (3/4 cup)		Cornmeal (7/8 cup)
2.1	dietary fiber (G)	9.4
31	Vitamin C (MG)	0
181	calcium (MG)	6
401	potassium (MG)	322
1.2	Vitamin B6 (MG)	0.59

However, garlic does contain more Vitamin C and calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	384
1	sugar (G)	1.6
6.4	protein (G)	9.9
0.09	saturated fat (G)	1
31	Vitamin C (MG)	0
0.08	Vitamin E (MG)	0.37
1.7	iron (MG)	3
0.2	thiamin (MG)	0.3
0.11	riboflavin (MG)	0.09
0.7	niacin (MG)	2.5
0.6	pantothenic acid (MG)	0.6
1.2	Vitamin B6 (MG)	0.59
3	folate (UG)	34

0.901 | 0.901 | 4.2 Complete Comparison:
Cornmeal vs. Garlic

Nutritional Yeast

Similarity: > 90%

More nutritionally dense than garlic, nutritional yeast is also high in dietary fiber, potassium and Vitamin B6. Moreover, nutritional yeast contains more protein, iron, thiamin, riboflavin and niacin than garlic.

For 100 grams of garlic and nutritional yeast:

Garlic (3/4 cup)		Nutritional Yeast (25 tsps)
2.1	dietary fiber (G)	27
31	Vitamin C (MG)	0.3
181	calcium (MG)	30
401	potassium (MG)	955
1.2	Vitamin B6 (MG)	1.5

However, garlic does contain more Vitamin C and calcium than nutritional yeast by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	325
1	sugar (G)	0
6.4	protein (G)	40
0.09	saturated fat (G)	1
31	Vitamin C (MG)	0.3
0.08	Vitamin E (MG)	0
1.7	iron (MG)	2.2
0.2	thiamin (MG)	11
0.11	riboflavin (MG)	4
0.7	niacin (MG)	40
0.6	pantothenic acid (MG)	14
1.2	Vitamin B6 (MG)	1.5
3	folate (UG)	2340
0	Vitamin B12 (UG)	12

0.898 | 0.898 | 12.22 Complete Comparison:
Nutritional Yeast vs. Garlic

Pistachio

Similarity: > 90%

Pistachio is high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Also, pistachio contains more protein, Vitamin A and Vitamin E than garlic.

For 100 grams of garlic and pistachio:

Garlic (3/4 cup)		Pistachio (7/8 cup)
2.1	dietary fiber (G)	10
31	Vitamin C (MG)	3
181	calcium (MG)	107
401	potassium (MG)	1007
1.2	Vitamin B6 (MG)	1.1

However, garlic does contain more Vitamin C than pistachio by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	572
1	sugar (G)	7.7
6.4	protein (G)	21
0.09	saturated fat (G)	5.6
31	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.08	Vitamin E (MG)	2.2
1.7	iron (MG)	4
0.2	thiamin (MG)	0.7
0.11	riboflavin (MG)	0.23
0.7	niacin (MG)	1.4
0.6	pantothenic acid (MG)	0.51
1.2	Vitamin B6 (MG)	1.1
3	folate (UG)	51

0.896 | 0.896 | 7.29 Complete Comparison:
Pistachio vs. Garlic

Wheat Germ

Similarity: > 90%

More nutritionally dense than garlic, wheat germ is also high in dietary fiber, potassium and Vitamin B6. Moreover, wheat germ contains more protein, iron, thiamin and riboflavin than garlic.

For 100 grams of garlic and wheat germ:

Garlic (3/4 cup)		Wheat Germ (7/8 cup)
2.1	dietary fiber (G)	13
31	Vitamin C (MG)	0
181	calcium (MG)	39
401	potassium (MG)	892
1.2	Vitamin B6 (MG)	1.3

However, garlic does contain more Vitamin C and calcium than wheat germ by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	360
1	sugar (G)	0
6.4	protein (G)	23
0.09	saturated fat (G)	1.7
31	Vitamin C (MG)	0
0.08	Vitamin E (MG)	0
1.7	iron (MG)	6.3
0.2	thiamin (MG)	1.9
0.11	riboflavin (MG)	0.5
0.7	niacin (MG)	6.8
0.6	pantothenic acid (MG)	2.3
1.2	Vitamin B6 (MG)	1.3
3	folate (UG)	281

0.895 | 0.895 | 11.17 Complete Comparison:
Wheat Germ vs. Garlic

Hazelnut

Similarity: 87%

Hazelnut is high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Moreover, hazelnut contains more protein, Vitamin E, iron and thiamin than garlic.

For 100 grams of garlic and hazelnut:

Garlic (3/4 cup)		Hazelnut (3.5 ounces)
2.1	dietary fiber (G)	9.4
31	Vitamin C (MG)	3.8
181	calcium (MG)	123
401	potassium (MG)	755
1.2	Vitamin B6 (MG)	0.62

However, garlic does contain more Vitamin C than hazelnut by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	646
1	sugar (G)	4.9
6.4	protein (G)	15
0.09	saturated fat (G)	4.5
31	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.08	Vitamin E (MG)	15
1.7	iron (MG)	4.4
0.2	thiamin (MG)	0.34
0.11	riboflavin (MG)	0.12
0.7	niacin (MG)	2.1
0.6	pantothenic acid (MG)	0.92
1.2	Vitamin B6 (MG)	0.62
3	folate (UG)	88

0.873 | 0.873 | 7.63 Complete Comparison:
Hazelnut vs. Garlic

Granola

Similarity: 83%

Granola is high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Also, granola contains more protein, Vitamin E and iron than garlic.

For 100 grams of garlic and granola:

Garlic (3/4 cup)		Granola (7/8 cup)
2.1	dietary fiber (G)	8.9
31	Vitamin C (MG)	1.2
181	calcium (MG)	76
401	potassium (MG)	539
1.2	Vitamin B6 (MG)	0.37

However, garlic does contain more Vitamin C than granola by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	489
1	sugar (G)	20
6.4	protein (G)	14
0.09	saturated fat (G)	4
0	trans fat (G)	0.02
31	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.08	Vitamin E (MG)	11
1.7	iron (MG)	4
0.2	thiamin (MG)	0.55
0.11	riboflavin (MG)	0.35
0.7	niacin (MG)	2.7
0.6	pantothenic acid (MG)	0.75
1.2	Vitamin B6 (MG)	0.37
3	folate (UG)	84

0.825 | 0.825 | 7.62 Complete Comparison:
Granola vs. Garlic

Peanuts

Similarity: 82%

Peanuts are high in many of the same nutrients as garlic, including dietary fiber, calcium, potassium and Vitamin B6. Moreover, peanuts contains more protein, Vitamin E, riboflavin and niacin than garlic.

For 100 grams of garlic and peanuts:

Garlic (3/4 cup)		Peanuts (5/8 cup)
2.1	dietary fiber (G)	8.4
31	Vitamin C (MG)	0
181	calcium (MG)	58
401	potassium (MG)	634
1.2	Vitamin B6 (MG)	0.47

However, garlic does contain more Vitamin C than peanuts by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	587
1	sugar (G)	4.9
6.4	protein (G)	24
0.09	saturated fat (G)	7.7
0	trans fat (G)	0.03
31	Vitamin C (MG)	0
0.08	Vitamin E (MG)	4.9
1.7	iron (MG)	1.6
0.2	thiamin (MG)	0.15
0.11	riboflavin (MG)	0.2
0.7	niacin (MG)	14
0.6	pantothenic acid (MG)	1
1.2	Vitamin B6 (MG)	0.47
3	folate (UG)	97

0.82 | 0.82 | 7.45 Complete Comparison:
Peanuts vs. Garlic

meats

Turkey

Similarity: > 90%

Turkey is also high in potassium and Vitamin B6. Moreover, turkey contains more protein, trans fat, Vitamin A and Vitamin D than garlic.

For 100 grams of garlic and turkey:

Garlic (3/4 cup)		Turkey (3.5 ounces)
2.1	dietary fiber (G)	0
31	Vitamin C (MG)	0
181	calcium (MG)	14
401	potassium (MG)	239
1.2	Vitamin B6 (MG)	0.62

However, garlic does contain more dietary fiber, Vitamin C, calcium, iron and thiamin than turkey by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	189
1	sugar (G)	0
6.4	protein (G)	29
0.09	saturated fat (G)	2.2
0	trans fat (G)	0.1
31	Vitamin C (MG)	0
0	Vitamin A (UG)	12
0	Vitamin D (IU)	15
0.08	Vitamin E (MG)	0.07
1.7	iron (MG)	1.1
0.2	thiamin (MG)	0.05
0.11	riboflavin (MG)	0.28
0.7	niacin (MG)	9.6
0.6	pantothenic acid (MG)	0.95
1.2	Vitamin B6 (MG)	0.62
3	folate (UG)	9
0	Vitamin B12 (UG)	1

0.909 | 0.909 | 4.38 Complete Comparison:
Turkey vs. Garlic

Chicken Breast

Similarity: > 90%

Chicken breast is also high in potassium and Vitamin B6. Moreover, chicken breast contains more protein, Vitamin A, Vitamin D, niacin and Vitamin B12 than garlic.

For 100 grams of garlic and chicken breast:

Garlic (3/4 cup)		Chicken Breast (3/4 cup)
2.1	dietary fiber (G)	0
31	Vitamin C (MG)	0
181	calcium (MG)	15
401	potassium (MG)	256
1.2	Vitamin B6 (MG)	0.6

However, garlic does contain more dietary fiber, Vitamin C, calcium, iron and thiamin than chicken breast by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	165
1	sugar (G)	0
6.4	protein (G)	31
0.09	saturated fat (G)	1
31	Vitamin C (MG)	0
0	Vitamin A (UG)	6
0	Vitamin D (IU)	5
0.08	Vitamin E (MG)	0.27
1.7	iron (MG)	1
0.2	thiamin (MG)	0.07
0.11	riboflavin (MG)	0.11
0.7	niacin (MG)	14
0.6	pantothenic acid (MG)	0.97
1.2	Vitamin B6 (MG)	0.6
3	folate (UG)	4
0	Vitamin B12 (UG)	0.34

0.909 | 0.909 | 3.99 Complete Comparison:
Chicken Breast vs. Garlic

Chicken

Similarity: 82%

Chicken is also high in potassium and Vitamin B6. Moreover, chicken contains more protein, riboflavin, niacin and pantothenic acid than garlic.

For 100 grams of garlic and chicken:

Garlic (3/4 cup)		Chicken (3.5 ounces)
2.1	dietary fiber (G)	0
31	Vitamin C (MG)	0
181	calcium (MG)	8
401	potassium (MG)	677
1.2	Vitamin B6 (MG)	0.54

However, garlic does contain more dietary fiber, Vitamin C, calcium, iron and thiamin than chicken by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	189
1	sugar (G)	0
6.4	protein (G)	23
0.09	saturated fat (G)	3.1
0	trans fat (G)	0.09
31	Vitamin C (MG)	0
0.08	Vitamin E (MG)	0.39
1.7	iron (MG)	0.93
0.2	thiamin (MG)	0.12
0.11	riboflavin (MG)	0.3
0.7	niacin (MG)	7.1
0.6	pantothenic acid (MG)	1.3
1.2	Vitamin B6 (MG)	0.54
3	folate (UG)	2
0	Vitamin B12 (UG)	0.51

0.823 | 0.823 | 3.86 Complete Comparison:
Chicken vs. Garlic

seafood

Salmon

Similarity: > 90%

Salmon is also high in potassium and Vitamin B6. Moreover, salmon contains more protein, Vitamin A, Vitamin D, niacin and pantothenic acid than garlic.

For 100 grams of garlic and salmon:

Garlic (3/4 cup)		Salmon (3.5 ounces)
2.1	dietary fiber (G)	0
31	Vitamin C (MG)	0
181	calcium (MG)	7
401	potassium (MG)	366
1.2	Vitamin B6 (MG)	0.61

However, garlic does contain more dietary fiber, Vitamin C, calcium, iron and thiamin than salmon by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	127
1	sugar (G)	0
6.4	protein (G)	21
0.09	saturated fat (G)	0.81
0	trans fat (G)	0.03
31	Vitamin C (MG)	0
0	Vitamin A (UG)	35
0	Vitamin D (IU)	435
0.08	Vitamin E (MG)	0.4
1.7	iron (MG)	0.38
0.2	thiamin (MG)	0.08
0.11	riboflavin (MG)	0.11
0.7	niacin (MG)	8
0.6	pantothenic acid (MG)	1
1.2	Vitamin B6 (MG)	0.61
3	folate (UG)	4
0	Vitamin B12 (UG)	4.2

0.898 | 0.898 | 5.19 Complete Comparison:
Salmon vs. Garlic

other

Fries

Similarity: 84%

Fries are also high in dietary fiber, potassium and Vitamin B6. Also, fries contains more Vitamin E and niacin than garlic.

For 100 grams of garlic and fries:

Garlic (3/4 cup)		Fries (1.5 serving)
2.1	dietary fiber (G)	3.8
31	Vitamin C (MG)	4.7
181	calcium (MG)	18
401	potassium (MG)	579
1.2	Vitamin B6 (MG)	0.37

However, garlic does contain more protein, Vitamin C, calcium, iron and riboflavin than fries by weight.

Here is a comparison of the rest of nutrients:

149	calories (KCAL)	312
1	sugar (G)	0.3
6.4	protein (G)	3.4
0.09	saturated fat (G)	2.3
0	trans fat (G)	0.06
31	Vitamin C (MG)	4.7
0.08	Vitamin E (MG)	1.7
1.7	iron (MG)	0.81
0.2	thiamin (MG)	0.17
0.11	riboflavin (MG)	0.04
0.7	niacin (MG)	3
0.6	pantothenic acid (MG)	0.58
1.2	Vitamin B6 (MG)	0.37
3	folate (UG)	30

0.836 | 0.836 | 2.78 Complete Comparison:
Fries vs. Garlic

Other Nutritional Substitutes

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