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  6. Rye vs. Garlic

Rye vs. Garlic — In-Depth Nutrition Comparison

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What are the differences between Rye and Garlic?

  • Rye is higher in Fiber, Manganese, Phosphorus, Vitamin B3, Magnesium, Vitamin B5, and Zinc, yet Garlic is higher in Vitamin B6, Vitamin C, and Calcium.
  • Garlic's daily need coverage for Vitamin B6 is 72% more.
  • Rye has 7 times more Fiber than Garlic. While Rye has 15.1g of Fiber, Garlic has only 2.1g.

We used Rye grain and Garlic, raw types in this article.

Infographic

Rye vs Garlic 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.
Rye
Rye
8
:
2
Garlic
Garlic
Contains more Iron +54.7%
Contains more Magnesium +340%
Contains more Phosphorus +117%
Contains more Potassium +27.2%
Contains less Sodium -88.2%
Contains more Zinc +128.4%
Contains more Copper +22.7%
Contains more Manganese +54.1%
Contains more Calcium +654.2%
Equal in Selenium - 14.2
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +54.7%
Contains more Magnesium +340%
Contains more Phosphorus +117%
Contains more Potassium +27.2%
Contains less Sodium -88.2%
Contains more Zinc +128.4%
Contains more Copper +22.7%
Contains more Manganese +54.1%
Contains more Calcium +654.2%
Equal in Selenium - 14.2

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.
Rye
Rye
8
:
2
Garlic
Garlic
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B1 +58%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B3 +510%
Contains more Vitamin B5 +144.3%
Contains more Folate +1166.7%
Contains more Vitamin K +247.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +320.1%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
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%
Contains more Vitamin A +22.2%
Contains more Vitamin E +962.5%
Contains more Vitamin B1 +58%
Contains more Vitamin B2 +128.2%
Contains more Vitamin B3 +510%
Contains more Vitamin B5 +144.3%
Contains more Folate +1166.7%
Contains more Vitamin K +247.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +320.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rye
Rye
4
:
1
Garlic
Garlic
Contains more Protein +62.6%
Contains more Fats +226%
Contains more Carbs +129.5%
Contains more Water +452.6%
Equal in Other - 1.5
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Garlic
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more Protein +62.6%
Contains more Fats +226%
Contains more Carbs +129.5%
Contains more Water +452.6%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rye
Rye
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +1790.9%
Contains more Polyunsaturated fat +208%
Contains less Saturated Fat -54.8%
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +1790.9%
Contains more Polyunsaturated fat +208%
Contains less Saturated Fat -54.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rye Garlic Opinion
Net carbs 60.76g 30.96g Rye
Protein 10.34g 6.36g Rye
Fats 1.63g 0.5g Rye
Carbs 75.86g 33.06g Rye
Calories 338kcal 149kcal Rye
Fructose 0.11g Rye
Sugar 0.98g 1g Rye
Fiber 15.1g 2.1g Rye
Calcium 24mg 181mg Garlic
Iron 2.63mg 1.7mg Rye
Magnesium 110mg 25mg Rye
Phosphorus 332mg 153mg Rye
Potassium 510mg 401mg Rye
Sodium 2mg 17mg Rye
Zinc 2.65mg 1.16mg Rye
Copper 0.367mg 0.299mg Rye
Manganese 2.577mg 1.672mg Rye
Selenium 13.9µg 14.2µg Garlic
Vitamin A 11IU 9IU Rye
Vitamin A RAE 1µg 0µg Rye
Vitamin E 0.85mg 0.08mg Rye
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.316mg 0.2mg Rye
Vitamin B2 0.251mg 0.11mg Rye
Vitamin B3 4.27mg 0.7mg Rye
Vitamin B5 1.456mg 0.596mg Rye
Vitamin B6 0.294mg 1.235mg Garlic
Folate 38µg 3µg Rye
Vitamin K 5.9µg 1.7µg Rye
Tryptophan 0.108mg 0.066mg Rye
Threonine 0.289mg 0.157mg Rye
Isoleucine 0.208mg 0.217mg Garlic
Leucine 0.563mg 0.308mg Rye
Lysine 0.286mg 0.273mg Rye
Methionine 0.153mg 0.076mg Rye
Phenylalanine 0.435mg 0.183mg Rye
Valine 0.317mg 0.291mg Rye
Histidine 0.189mg 0.113mg Rye
Saturated Fat 0.197g 0.089g Garlic
Monounsaturated Fat 0.208g 0.011g Rye
Polyunsaturated fat 0.767g 0.249g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rye Garlic
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
36%
Rye
43%
Garlic
Minerals Daily Need Coverage Score
98%
Rye
67%
Garlic

Comparison summary

Which food is lower in Sugar?
Rye
Rye is lower in Sugar (difference - 0.02g)
Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 15mg)
Which food is cheaper?
Rye
Rye is cheaper (difference - $0.2)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 4)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/nutrients
  2. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.