Oats vs. Garlic
Nutrition comparison of Oats and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and garlic:
- Both garlic and oats are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic has 12.6 times less saturated fat than oat.
- Garlic is an excellent source of Vitamin C.
- Oat has more thiamin, pantothenic acid and folate, however, garlic contains more Vitamin B6.
- Oat is an excellent source of iron and protein.
USDA sources for nutritional information: Oats (Oats (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 oats are high in calories. Oat has 161% more calories than garlic - garlic has 149 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is lighter in carbs, heavier in fat and similar to garlic for protein. Oats has a macronutrient ratio of 17:67:16 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Garlic | |
|---|---|---|
| Protein | 17% | 16% |
| Carbohydrates | 67% | 82% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and oats are high in carbohydrates. Oat has 100% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Both garlic and oats are high in dietary fiber. Oat has 405% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Garlic and oats contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 166% more protein than garlic - garlic has 6.4g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Garlic has 12.6 times less saturated fat than oat - garlic has 0.09g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than oat - garlic has 31.2mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Garlic and oats contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Garlic and oats contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Garlic and oats contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, pantothenic acid and folate, however, garlic contains more Vitamin B6. Both oats and garlic contain significant amounts of riboflavin and niacin.
| Oats | Garlic | |
|---|---|---|
| Thiamin | 0.763 MG | 0.2 MG |
| Riboflavin | 0.139 MG | 0.11 MG |
| Niacin | 0.961 MG | 0.7 MG |
| Pantothenic acid | 1.349 MG | 0.596 MG |
| Vitamin B6 | 0.119 MG | 1.235 MG |
| Folate | 56 UG | 3 UG |
Minerals
calcium
Both garlic and oats are high in calcium. Garlic has 235% more calcium than oat - garlic has 181mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Oat is an excellent source of iron and it has 178% more iron than garlic - garlic has 1.7mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Both garlic and oats are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Oats | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.02 G |
| Total | 0.111 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than garlic per 100 grams.
| Oats | Garlic | |
|---|---|---|
| linoleic acid | 2.424 G | 0.229 G |
| Total | 2.424 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.
Oats g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| 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 oats contain more calories in 100 grams?Both garlic and oats are high in calories. Oat has 160% more calories than garlic - garlic has 149 calories in 100g and oat has 389 calories.
Does garlic or oats have more carbohydrates?
By weight, both garlic and oats are high in carbohydrates. oat has 100% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and oat has 66.3g of carbohydrates.
Does garlic or oats contain more calcium?
Both garlic and oats are high in calcium. Garlic has 240% more calcium than oat - garlic has 181mg of calcium in 100 grams and oat has 54mg of calcium.
Does garlic or oats contain more iron?
Oat is an abundant source of iron and it has 180% more iron than garlic - garlic has 1.7mg of iron in 100 grams and oat has 4.7mg of iron.
Does garlic or oats contain more potassium?
Both garlic and oats are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium in 100 grams and oat has 429mg of potassium.