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  6. Wild rice raw vs. Garlic

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

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Summary of differences between wild rice raw and garlic

  • Wild rice raw has more zinc, phosphorus, vitamin B3, magnesium, copper, folate, and fiber; however, garlic is higher in vitamin B6, vitamin C, and selenium.
  • Garlic covers your daily need for vitamin B6, 65% more than wild rice raw.
  • Wild rice raw has 32 times more folate than garlic. While wild rice raw has 95µg of folate, garlic has only 3µg.
  • The glycemic index of wild rice raw is higher.

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

Infographic

Wild rice raw 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.
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%
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%
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%
Contains more CalciumCalcium +761.9%
Contains more ManganeseManganese +25.8%
Contains more SeleniumSelenium +407.1%
~equal in Potassium ~401mg

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.
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%
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +73.9%
Contains more Vitamin B6Vitamin B6 +215.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

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

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