Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Garlic

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

Compare

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 of 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.

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.
Wild rice raw
Wild rice raw
7
:
3
Garlic
Garlic
Contains more Iron +15.3%
Contains more Magnesium +608%
Contains more Phosphorus +183%
Contains less Sodium -58.8%
Contains more Zinc +413.8%
Contains more Copper +75.3%
Contains more Calcium +761.9%
Contains more Manganese +25.8%
Contains more Selenium +407.1%
Equal in Potassium - 401
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Garlic
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 55% 64% 18% 66% 36% 3% 32% 100% 219% 78%
Contains more Iron +15.3%
Contains more Magnesium +608%
Contains more Phosphorus +183%
Contains less Sodium -58.8%
Contains more Zinc +413.8%
Contains more Copper +75.3%
Contains more Calcium +761.9%
Contains more Manganese +25.8%
Contains more Selenium +407.1%
Equal in Potassium - 401

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.
Wild rice raw
Wild rice raw
7
:
3
Garlic
Garlic
Contains more Vitamin A +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B2 +138.2%
Contains more Vitamin B3 +861.9%
Contains more Vitamin B5 +80.2%
Contains more Folate +3066.7%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B6 +215.9%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
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 +111.1%
Contains more Vitamin E +925%
Contains more Vitamin B2 +138.2%
Contains more Vitamin B3 +861.9%
Contains more Vitamin B5 +80.2%
Contains more Folate +3066.7%
Contains more Vitamin K +11.8%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +73.9%
Contains more Vitamin B6 +215.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice raw
Wild rice raw
4
:
1
Garlic
Garlic
Contains more Protein +131.6%
Contains more Fats +116%
Contains more Carbs +126.6%
Contains more Water +654.9%
Equal in Other - 1.5
Wild rice raw
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +131.6%
Contains more Fats +116%
Contains more Carbs +126.6%
Contains more Water +654.9%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice raw
Wild rice raw
2
:
1
Garlic
Garlic
Contains more Monounsaturated Fat +1345.5%
Contains more Polyunsaturated fat +171.5%
Contains less Saturated Fat -42.9%
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Garlic
26% 3% 71%
Saturated Fat: 0.089 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.249 g
Contains more Monounsaturated Fat +1345.5%
Contains more Polyunsaturated fat +171.5%
Contains less Saturated Fat -42.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice raw Garlic Opinion
Net carbs 68.7g 30.96g Wild rice raw
Protein 14.73g 6.36g Wild rice raw
Fats 1.08g 0.5g Wild rice raw
Carbs 74.9g 33.06g Wild rice raw
Calories 357kcal 149kcal Wild rice raw
Sugar 2.5g 1g Garlic
Fiber 6.2g 2.1g Wild rice raw
Calcium 21mg 181mg Garlic
Iron 1.96mg 1.7mg Wild rice raw
Magnesium 177mg 25mg Wild rice raw
Phosphorus 433mg 153mg Wild rice raw
Potassium 427mg 401mg Wild rice raw
Sodium 7mg 17mg Wild rice raw
Zinc 5.96mg 1.16mg Wild rice raw
Copper 0.524mg 0.299mg Wild rice raw
Manganese 1.329mg 1.672mg Garlic
Selenium 2.8µg 14.2µg Garlic
Vitamin A 19IU 9IU Wild rice raw
Vitamin A RAE 1µg 0µg Wild rice raw
Vitamin E 0.82mg 0.08mg Wild rice raw
Vitamin C 0mg 31.2mg Garlic
Vitamin B1 0.115mg 0.2mg Garlic
Vitamin B2 0.262mg 0.11mg Wild rice raw
Vitamin B3 6.733mg 0.7mg Wild rice raw
Vitamin B5 1.074mg 0.596mg Wild rice raw
Vitamin B6 0.391mg 1.235mg Garlic
Folate 95µg 3µg Wild rice raw
Vitamin K 1.9µg 1.7µg Wild rice raw
Tryptophan 0.179mg 0.066mg Wild rice raw
Threonine 0.469mg 0.157mg Wild rice raw
Isoleucine 0.618mg 0.217mg Wild rice raw
Leucine 1.018mg 0.308mg Wild rice raw
Lysine 0.629mg 0.273mg Wild rice raw
Methionine 0.438mg 0.076mg Wild rice raw
Phenylalanine 0.721mg 0.183mg Wild rice raw
Valine 0.858mg 0.291mg Wild rice raw
Histidine 0.384mg 0.113mg Wild rice raw
Saturated Fat 0.156g 0.089g Garlic
Monounsaturated Fat 0.159g 0.011g Wild rice raw
Polyunsaturated fat 0.676g 0.249g Wild rice raw

Which food is preferable for your diet?

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

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
39%
Wild rice raw
43%
Garlic
Minerals Daily Need Coverage Score
96%
Wild rice raw
67%
Garlic

Comparison summary

Which food contains less Sodium?
Wild rice raw
Wild rice raw contains less Sodium (difference - 10mg)
Which food is cheaper?
Wild rice raw
Wild rice raw is cheaper (difference - $0.6)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.5g)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 27)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.