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Rice vs. Garlic powder — In-Depth Nutrition Comparison

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A recap on differences between rice and garlic powder

  • Rice has less vitamin B6, iron, phosphorus, copper, fiber, potassium, selenium, zinc, vitamin B1, and manganese.
  • Garlic powder covers your daily vitamin B6 needs 120% more than rice.
  • The glycemic index of rice is higher.

Food varieties used in this article are Rice, white, long-grain, regular, enriched, cooked and Spices, garlic powder.

Infographic

Rice vs Garlic powder 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.
Rice
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -98.3%
Contains more MagnesiumMagnesium +541.7%
Contains more CalciumCalcium +690%
Contains more PotassiumPotassium +3308.6%
Contains more IronIron +370.8%
Contains more CopperCopper +672.5%
Contains more ZincZinc +510.2%
Contains more PhosphorusPhosphorus +862.8%
Contains more ManganeseManganese +107.4%
Contains more SeleniumSelenium +218.7%

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.
Rice
2
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin B3Vitamin B3 +85.4%
Contains more FolateFolate +23.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1575%
Contains more Vitamin B1Vitamin B1 +166.9%
Contains more Vitamin B2Vitamin B2 +984.6%
Contains more Vitamin B5Vitamin B5 +90.5%
Contains more Vitamin B6Vitamin B6 +1678.5%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +3114.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +961.1%
Contains more ProteinProtein +515.2%
Contains more FatsFats +160.7%
Contains more CarbsCarbs +158.2%
Contains more OtherOther +742.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -69.1%
Contains more Mono. FatMonounsaturated fat +30.7%
Contains more Poly. FatPolyunsaturated fat +134.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Garlic powder DV% diff.
Vitamin B6 0.093mg 1.654mg 120%
Iron 1.2mg 5.65mg 56%
Phosphorus 43mg 414mg 53%
Copper 0.069mg 0.533mg 52%
Fiber 0.4g 9g 34%
Potassium 35mg 1193mg 34%
Selenium 7.5µg 23.9µg 30%
Protein 2.69g 16.55g 28%
Vitamin B1 0.163mg 0.435mg 23%
Zinc 0.49mg 2.99mg 23%
Manganese 0.472mg 0.979mg 22%
Magnesium 12mg 77mg 15%
Carbs 28.17g 72.73g 15%
Choline 2.1mg 67.5mg 12%
Vitamin B2 0.013mg 0.141mg 10%
Calories 130kcal 331kcal 10%
Calcium 10mg 79mg 7%
Vitamin B5 0.39mg 0.743mg 7%
Vitamin B3 1.476mg 0.796mg 4%
Vitamin E 0.04mg 0.67mg 4%
Sodium 1mg 60mg 3%
Folate 58µg 47µg 3%
Vitamin C 0mg 1.2mg 1%
Fats 0.28g 0.73g 1%
Saturated fat 0.077g 0.249g 1%
Polyunsaturated fat 0.076g 0.178g 1%
Net carbs 27.77g 63.73g N/A
Sugar 0.05g 2.43g N/A
Vitamin K 0µg 0.4µg 0%
Monounsaturated fat 0.088g 0.115g 0%
Tryptophan 0.031mg 0.121mg 0%
Threonine 0.096mg 0.374mg 0%
Isoleucine 0.116mg 0.414mg 0%
Leucine 0.222mg 0.728mg 0%
Lysine 0.097mg 0.768mg 0%
Methionine 0.063mg 0.111mg 0%
Phenylalanine 0.144mg 0.525mg 0%
Valine 0.164mg 0.667mg 0%
Histidine 0.063mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rice Garlic powder
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
12%
Rice
52%
Garlic powder
Minerals Daily Need Coverage Score
22%
Rice
110%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 2.38g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 59mg)
Which food is lower in Saturated fat?
Rice
Rice is lower in Saturated fat (difference - 0.172g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $1.8)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
  2. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.