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  6. Kidney beans vs. Garlic powder

Kidney beans vs. Garlic powder — In-Depth Nutrition Comparison

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How are Kidney beans and Garlic powder different?

  • Kidney beans is richer in Folate, while Garlic powder is higher in Vitamin B6, Iron, Selenium, Phosphorus, Copper, Manganese, Potassium, Vitamin B1, and Zinc.
  • Garlic powder covers your daily need of Vitamin B6 118% more than Kidney beans.
  • Kidney beans contains 3 times more Folate than Garlic powder. Kidney beans contains 130µg of Folate, while Garlic powder contains 47µg.

Beans, kidney, all types, mature seeds, cooked, boiled, without salt and Spices, garlic powder types were used in this article.

Infographic

Kidney beans vs Garlic powder 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.
Kidney beans
Kidney beans
1
:
9
Garlic powder
Garlic powder
Contains less Sodium -98.3%
Contains more Calcium +125.7%
Contains more Iron +154.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +200%
Contains more Potassium +194.6%
Contains more Zinc +199%
Contains more Copper +146.8%
Contains more Manganese +127.7%
Contains more Selenium +2072.7%
Kidney beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Garlic powder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Contains less Sodium -98.3%
Contains more Calcium +125.7%
Contains more Iron +154.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +200%
Contains more Potassium +194.6%
Contains more Zinc +199%
Contains more Copper +146.8%
Contains more Manganese +127.7%
Contains more Selenium +2072.7%

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.
Kidney beans
Kidney beans
2
:
6
Garlic powder
Garlic powder
Contains more Folate +176.6%
Contains more Vitamin K +2000%
Contains more Vitamin E +2133.3%
Contains more Vitamin B1 +171.9%
Contains more Vitamin B2 +143.1%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +237.7%
Contains more Vitamin B6 +1278.3%
Equal in Vitamin C - 1.2
Kidney beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Garlic powder
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 14% 0% 4% 109% 33% 15% 45% 382% 36% 0% 1%
Contains more Folate +176.6%
Contains more Vitamin K +2000%
Contains more Vitamin E +2133.3%
Contains more Vitamin B1 +171.9%
Contains more Vitamin B2 +143.1%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +237.7%
Contains more Vitamin B6 +1278.3%
Equal in Vitamin C - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans
Kidney beans
1
:
4
Garlic powder
Garlic powder
Contains more Water +937.8%
Contains more Protein +90.9%
Contains more Fats +46%
Contains more Carbs +219%
Contains more Other +224.8%
Kidney beans
9% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Garlic powder
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more Water +937.8%
Contains more Protein +90.9%
Contains more Fats +46%
Contains more Carbs +219%
Contains more Other +224.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans
Kidney beans
2
:
1
Garlic powder
Garlic powder
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +56.2%
Contains more Monounsaturated Fat +194.9%
Kidney beans
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Garlic powder
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +56.2%
Contains more Monounsaturated Fat +194.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans Garlic powder Opinion
Net carbs 16.4g 63.73g Garlic powder
Protein 8.67g 16.55g Garlic powder
Fats 0.5g 0.73g Garlic powder
Carbs 22.8g 72.73g Garlic powder
Calories 127kcal 331kcal Garlic powder
Fructose 0.31g Garlic powder
Sugar 0.32g 2.43g Kidney beans
Fiber 6.4g 9g Garlic powder
Calcium 35mg 79mg Garlic powder
Iron 2.22mg 5.65mg Garlic powder
Magnesium 42mg 77mg Garlic powder
Phosphorus 138mg 414mg Garlic powder
Potassium 405mg 1193mg Garlic powder
Sodium 1mg 60mg Kidney beans
Zinc 1mg 2.99mg Garlic powder
Copper 0.216mg 0.533mg Garlic powder
Manganese 0.43mg 0.979mg Garlic powder
Selenium 1.1µg 23.9µg Garlic powder
Vitamin E 0.03mg 0.67mg Garlic powder
Vitamin C 1.2mg 1.2mg
Vitamin B1 0.16mg 0.435mg Garlic powder
Vitamin B2 0.058mg 0.141mg Garlic powder
Vitamin B3 0.578mg 0.796mg Garlic powder
Vitamin B5 0.22mg 0.743mg Garlic powder
Vitamin B6 0.12mg 1.654mg Garlic powder
Folate 130µg 47µg Kidney beans
Vitamin K 8.4µg 0.4µg Kidney beans
Tryptophan 0.104mg 0.121mg Garlic powder
Threonine 0.319mg 0.374mg Garlic powder
Isoleucine 0.41mg 0.414mg Garlic powder
Leucine 0.736mg 0.728mg Kidney beans
Lysine 0.607mg 0.768mg Garlic powder
Methionine 0.113mg 0.111mg Kidney beans
Phenylalanine 0.511mg 0.525mg Garlic powder
Valine 0.5mg 0.667mg Garlic powder
Histidine 0.238mg 0.263mg Garlic powder
Saturated Fat 0.073g 0.249g Kidney beans
Monounsaturated Fat 0.039g 0.115g Garlic powder
Polyunsaturated fat 0.278g 0.178g Kidney beans
Omega-6 - Eicosadienoic acid 0.022g Garlic powder
Omega-3 - ALA 0.012g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kidney beans Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Kidney beans
53%
Garlic powder
Minerals Daily Need Coverage Score
38%
Kidney beans
110%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.176g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/nutrients
  2. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.