Brown Rice vs. Garlic
Nutrition comparison of Cooked Brown 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
brown rice
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and garlic:
- Both garlic and brown rice are high in calories.
- Brown rice has more niacin, however, garlic contains more Vitamin B6.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C, calcium and potassium.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and brown rice are high in calories. Garlic has 21% more calories than brown rice - garlic has 149 calories per 100 grams and brown rice has 123 calories.
For macronutrient ratios, brown rice is lighter in protein, heavier in fat and similar to garlic for carbs. Brown rice has a macronutrient ratio of 9:84:7 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Garlic | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 84% | 82% |
| Fat | 7% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and brown rice has 23% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and brown rice has 25.6g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 31% more dietary fiber than brown rice - garlic has 2.1g of dietary fiber per 100 grams and brown rice has 1.6g of dietary fiber.
sugar
Garlic and brown rice contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and brown rice has 0.24g of sugar.
Protein
protein
Garlic has 132% more protein than brown rice - garlic has 6.4g of protein per 100 grams and brown rice has 2.7g of protein.
Fat
saturated fat
Both garlic and brown rice are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and brown rice has 0.26g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than brown rice - garlic has 31.2mg of Vitamin C per 100 grams and brown rice does not contain significant amounts.
Vitamin A
Garlic and brown rice contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and brown rice does not contain significant amounts.
Vitamin E
Garlic and brown rice contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and brown rice has 0.17mg of Vitamin E.
Vitamin K
Garlic and brown rice contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and brown rice has 0.2ug of Vitamin K.
The B Vitamins
Brown rice has more niacin, however, garlic contains more Vitamin B6. Both brown rice and garlic contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Brown Rice | Garlic | |
|---|---|---|
| Thiamin | 0.178 MG | 0.2 MG |
| Riboflavin | 0.069 MG | 0.11 MG |
| Niacin | 2.561 MG | 0.7 MG |
| Pantothenic acid | 0.38 MG | 0.596 MG |
| Vitamin B6 | 0.123 MG | 1.235 MG |
| Folate | 9 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 59 times more calcium than brown rice - garlic has 181mg of calcium per 100 grams and brown rice has 3mg of calcium.
iron
Garlic has 204% more iron than brown rice - garlic has 1.7mg of iron per 100 grams and brown rice has 0.56mg of iron.
potassium
Garlic is an excellent source of potassium and it has 366% more potassium than brown rice - garlic has 401mg of potassium per 100 grams and brown rice has 86mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brown rice and garlic contain significant amounts of alpha linoleic acid (ALA).
| Brown Rice | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.02 G |
| Total | 0.011 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both brown rice and garlic contain significant amounts of linoleic acid.
| Brown Rice | Garlic | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.355 G | 0.229 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Garlic (Garlic, raw) .
Cooked Brown 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 garlic or brown rice contain more calories in 100 grams?Both garlic and brown rice are high in calories. Garlic has 20% more calories than brown rice - garlic has 149 calories in 100g and brown rice has 123 calories.
Does garlic or brown rice have more carbohydrates?
By weight, garlic is high in carbohydrates and brown rice has 20% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and brown rice has 25.6g of carbohydrates.
Does garlic or brown rice contain more calcium?
Garlic is a rich source of calcium and it has 59 times more calcium than brown rice - garlic has 181mg of calcium in 100 grams and brown rice has 3mg of calcium.
Does garlic or brown rice contain more potassium?
Garlic is a rich source of potassium and it has 370% more potassium than brown rice - garlic has 401mg of potassium in 100 grams and brown rice has 86mg of potassium.