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.
Detailed nutritional comparison of white rice and garlic is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of White Rice src
Image of Garlic src

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 8:91:1 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 1% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Rice or Garlic .

Note: The specific food items compared are: White Rice (Rice, white, medium-grain, enriched, cooked) and Garlic (Garlic, raw) .

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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.

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