White Rice vs. Garlic
Nutrition comparison of Cooked White Rice and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and garlic:
- Both white rice and garlic are high in calories.
- Garlic has more riboflavin and Vitamin B6, however, white rice contains more niacin and folate.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and garlic are high in calories. White rice is very similar to white rice for calories - white rice has 130 calories per 100 grams and garlic has 149 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and similar to garlic for fat. White rice has a macronutrient ratio of 8:91:2 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Garlic | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 91% | 82% |
| Fat | 2% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
White rice and garlic contain similar amounts of carbs - white rice has 28.6g of total carbs per 100 grams and garlic has 33.1g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 600% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and garlic has 2.1g of dietary fiber.
sugar
Garlic and white rice contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Garlic has 167% more protein than white rice - white rice has 2.4g of protein per 100 grams and garlic has 6.4g of protein.
Fat
saturated fat
Both white rice and garlic are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and garlic has 0.09g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than white rice - garlic has 31.2mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Garlic and white rice contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Garlic and white rice contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Garlic and white rice contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Garlic has more riboflavin and Vitamin B6, however, white rice contains more niacin and folate. Both white rice and garlic contain significant amounts of thiamin and pantothenic acid.
| White Rice | Garlic | |
|---|---|---|
| Thiamin | 0.167 MG | 0.2 MG |
| Riboflavin | 0.016 MG | 0.11 MG |
| Niacin | 1.835 MG | 0.7 MG |
| Pantothenic acid | 0.411 MG | 0.596 MG |
| Vitamin B6 | 0.05 MG | 1.235 MG |
| Folate | 58 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 59 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and garlic has 181mg of calcium.
iron
White rice and garlic contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and garlic has 1.7mg of iron.
potassium
Garlic is an excellent source of potassium and it has 12 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and garlic has 401mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both white rice and garlic contain significant amounts of alpha linoleic acid (ALA).
| White Rice | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.02 G |
| Total | 0.01 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than white rice per 100 grams.
| White Rice | Garlic | |
|---|---|---|
| linoleic acid | 0.046 G | 0.229 G |
| Total | 0.046 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Garlic (Garlic, raw) .
Cooked White Rice g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white rice or garlic contain more calories in 100 grams?Both white rice and garlic are high in calories. White rice is quite similar to white rice for calories - white rice has 130 calories in 100g and garlic has 149 calories.
Does white rice or garlic have more carbohydrates?
By weight, white rice and garlic contain similar amounts of carbs - white rice has 28.6g of carbs for 100g and garlic has 33.1g of carbohydrates.
Does white rice or garlic contain more calcium?
Garlic is a rich source of calcium and it has 59 times more calcium than white rice - white rice has 3mg of calcium in 100 grams and garlic has 181mg of calcium.
Does white rice or garlic contain more potassium?
Garlic is a rich source of potassium and it has 12 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and garlic has 401mg of potassium.