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  6. Garlic vs. Brown rice

Garlic vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between Garlic and Brown rice

  • Garlic has more Vitamin B6, Vitamin C, Manganese, Copper, Calcium, Selenium, Iron, Potassium, and Phosphorus, however, Brown rice has more Vitamin B3.
  • Garlic's daily need coverage for Vitamin B6 is 86% more.

The food varieties used in the comparison are Garlic, raw and Rice, brown, long-grain, cooked.

Infographic

Garlic vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
8
:
2
Brown rice
Brown rice
Contains more Calcium +5933.3%
Contains more Iron +203.6%
Contains more Phosphorus +48.5%
Contains more Potassium +366.3%
Contains more Zinc +63.4%
Contains more Copper +182.1%
Contains more Manganese +71.7%
Contains more Selenium +144.8%
Contains more Magnesium +56%
Contains less Sodium -76.5%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +5933.3%
Contains more Iron +203.6%
Contains more Phosphorus +48.5%
Contains more Potassium +366.3%
Contains more Zinc +63.4%
Contains more Copper +182.1%
Contains more Manganese +71.7%
Contains more Selenium +144.8%
Contains more Magnesium +56%
Contains less Sodium -76.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
Garlic
7
:
3
Brown rice
Brown rice
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.4%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +904.1%
Contains more Vitamin K +750%
Contains more Vitamin E +112.5%
Contains more Vitamin B3 +265.9%
Contains more Folate +200%
Garlic
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 105% 50% 26% 14% 36% 285% 3% 0% 5%
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +12.4%
Contains more Vitamin B2 +59.4%
Contains more Vitamin B5 +56.8%
Contains more Vitamin B6 +904.1%
Contains more Vitamin K +750%
Contains more Vitamin E +112.5%
Contains more Vitamin B3 +265.9%
Contains more Folate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
3
:
2
Brown rice
Brown rice
Contains more Protein +132.1%
Contains more Carbs +29.2%
Contains more Other +240.9%
Contains more Fats +94%
Contains more Water +20%
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +132.1%
Contains more Carbs +29.2%
Contains more Other +240.9%
Contains more Fats +94%
Contains more Water +20%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
:
2
Brown rice
Brown rice
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +47%
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -65.8%
Contains more Monounsaturated Fat +3254.5%
Contains more Polyunsaturated fat +47%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Brown rice
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Brown rice Opinion
Net carbs 30.96g 23.98g Garlic
Protein 6.36g 2.74g Garlic
Fats 0.5g 0.97g Brown rice
Carbs 33.06g 25.58g Garlic
Calories 149kcal 123kcal Garlic
Starch 24.79g Brown rice
Sugar 1g 0.24g Brown rice
Fiber 2.1g 1.6g Garlic
Calcium 181mg 3mg Garlic
Iron 1.7mg 0.56mg Garlic
Magnesium 25mg 39mg Brown rice
Phosphorus 153mg 103mg Garlic
Potassium 401mg 86mg Garlic
Sodium 17mg 4mg Brown rice
Zinc 1.16mg 0.71mg Garlic
Copper 0.299mg 0.106mg Garlic
Manganese 1.672mg 0.974mg Garlic
Selenium 14.2µg 5.8µg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0.17mg Brown rice
Vitamin C 31.2mg 0mg Garlic
Vitamin B1 0.2mg 0.178mg Garlic
Vitamin B2 0.11mg 0.069mg Garlic
Vitamin B3 0.7mg 2.561mg Brown rice
Vitamin B5 0.596mg 0.38mg Garlic
Vitamin B6 1.235mg 0.123mg Garlic
Folate 3µg 9µg Brown rice
Vitamin K 1.7µg 0.2µg Garlic
Tryptophan 0.066mg 0.033mg Garlic
Threonine 0.157mg 0.095mg Garlic
Isoleucine 0.217mg 0.109mg Garlic
Leucine 0.308mg 0.214mg Garlic
Lysine 0.273mg 0.099mg Garlic
Methionine 0.076mg 0.058mg Garlic
Phenylalanine 0.183mg 0.133mg Garlic
Valine 0.291mg 0.151mg Garlic
Histidine 0.113mg 0.066mg Garlic
Saturated Fat 0.089g 0.26g Garlic
Monounsaturated Fat 0.011g 0.369g Brown rice
Polyunsaturated fat 0.249g 0.366g Brown rice
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Brown rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
43%
Garlic
14%
Brown rice
Minerals Daily Need Coverage Score
67%
Garlic
32%
Brown rice

Comparison summary

Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.171g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 36)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $1.4)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 13mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.