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  6. Garlic vs. Wild rice raw

Garlic vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between garlic and wild rice raw

  • Garlic has more vitamin B6, vitamin C, and selenium; however, wild rice raw is higher in zinc, phosphorus, vitamin B3, magnesium, copper, folate, and fiber.
  • Garlic covers your daily need for vitamin B6, 65% more than wild rice raw.
  • The glycemic index of wild rice raw is higher.

These are the specific foods used in this comparison Garlic, raw and Wild rice, raw.

Infographic

Garlic vs Wild rice raw 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
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +761.9%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +407.1%
Contains more MagnesiumMagnesium +608%
Contains more IronIron +15.3%
Contains more CopperCopper +75.3%
Contains more ZincZinc +413.8%
Contains more PhosphorusPhosphorus +183%
Contains less SodiumSodium -58.8%
~equal in Potassium ~427mg

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
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B6Vitamin B6 +215.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +925%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +861.9%
Contains more Vitamin B5Vitamin B5 +80.2%
Contains more Vitamin KVitamin K +11.8%
Contains more FolateFolate +3066.7%
Contains more CholineCholine +50.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Wild rice raw DV% diff.
Vitamin B6 1.235mg 0.391mg 65%
Zinc 1.16mg 5.96mg 44%
Phosphorus 153mg 433mg 40%
Vitamin B3 0.7mg 6.733mg 38%
Magnesium 25mg 177mg 36%
Vitamin C 31.2mg 0mg 35%
Copper 0.299mg 0.524mg 25%
Folate 3µg 95µg 23%
Selenium 14.2µg 2.8µg 21%
Protein 6.36g 14.73g 17%
Calcium 181mg 21mg 16%
Fiber 2.1g 6.2g 16%
Manganese 1.672mg 1.329mg 15%
Carbs 33.06g 74.9g 14%
Vitamin B2 0.11mg 0.262mg 12%
Calories 149kcal 357kcal 10%
Vitamin B5 0.596mg 1.074mg 10%
Vitamin B1 0.2mg 0.115mg 7%
Vitamin E 0.08mg 0.82mg 5%
Polyunsaturated fat 0.249g 0.676g 3%
Iron 1.7mg 1.96mg 3%
Choline 23.2mg 35mg 2%
Potassium 401mg 427mg 1%
Fats 0.5g 1.08g 1%
Net carbs 30.96g 68.7g N/A
Sugar 1g 2.5g N/A
Sodium 17mg 7mg 0%
Vitamin A 0µg 1µg 0%
Vitamin K 1.7µg 1.9µg 0%
Saturated fat 0.089g 0.156g 0%
Monounsaturated fat 0.011g 0.159g 0%
Tryptophan 0.066mg 0.179mg 0%
Threonine 0.157mg 0.469mg 0%
Isoleucine 0.217mg 0.618mg 0%
Leucine 0.308mg 1.018mg 0%
Lysine 0.273mg 0.629mg 0%
Methionine 0.076mg 0.438mg 0%
Phenylalanine 0.183mg 0.721mg 0%
Valine 0.291mg 0.858mg 0%
Histidine 0.113mg 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more WaterWater +654.9%
Contains more ProteinProtein +131.6%
Contains more FatsFats +116%
Contains more CarbsCarbs +126.6%
~equal in Other ~1.53g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains less Sat. FatSaturated fat -42.9%
Contains more Mono. FatMonounsaturated fat +1345.5%
Contains more Poly. FatPolyunsaturated fat +171.5%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.