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Cumin vs. Garlic powder — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on July 21, 2023
Medically reviewed by Astghik Baghinyan Article author photo Astghik Baghinyan
Cumin
vs
Garlic powder

Summary

Garlic powder is made from dehydrated garlic, while cumin seeds are the dried seeds of the Cuminum herb. Given that the serving sizes for both are extremely small, any nutritional differences observed are not important when placed in the context of the daily need for macronutrients, minerals, or vitamins. Nevertheless, per the same serving, cumin seeds provide more fat, while garlic powder contains more carbs.

Moreover, cumin seeds contain more vitamins B1, B2, B3, A, and E, while garlic powder provides higher amounts of Vitamin B6 and folate. When it comes to minerals, cumin seeds generally provide more of them as well when compared to garlic powder. Particularly, they provide 12 times more calcium and iron and 5 times more magnesium

Introduction

In this article, we will discuss the main differences between garlic powder and cumin seeds, focusing on their nutritional and health impact. 

What's the Actual Difference?

Garlic powder is a spice made from dehydrated garlic used in cooking to add flavor, while cumin is dried seeds of the Cuminum herb.

Cumin seeds are usually brown in color, while garlic powder is white-yellow.

Cumin is earthy, spicy, and slightly bitter spice. On the other hand, garlic powder tastes sweeter and less assertive than fresh garlic but lacks the caramelly undertones of roasted or sautéed garlic. 

Nutrition

The nutritional differences here are depicted for garlic powder and cumin seeds

The serving sizes for both spices are usually about 0.5g, but depending on the dish, you might add more. One teaspoon of whole cumin seeds is about 2.1 grams, while one teaspoon of garlic powder is about 3.1 grams

However, to keep the comparison between the two spices simple, we will sometimes refer to 100-gram servings of each. 

Macronutrients and Calories

As can be seen from the macronutrient comparison chats below, cumin consists of 44% carbs, 22% fats, and 18% protein. On the other hand, carbs make up about 73% of the entire macronutrient composition of garlic powder. Protein amount also makes up a similar percentage in garlic powder as it did in cumin. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +2950.7%
Contains more Water +25%
Contains more Other +115.3%
Contains more Carbs +64.4%
Equal in Protein - 16.55
18% 22% 44% 8% 8%
Protein: 17.81 g
Fats: 22.27 g
Carbs: 44.24 g
Water: 8.06 g
Other: 7.62 g
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 Fats +2950.7%
Contains more Water +25%
Contains more Other +115.3%
Contains more Carbs +64.4%
Equal in Protein - 16.55

Calories

Given that cumin seeds and garlic powder are served in small quantities, their calories are not significant.

One teaspoon of garlic powder (3.1 grams) provides around 10 calories, while one teaspoon of cumin seeds (2.1 grams) provides around 8 calories. Of course, if we consider 100-gram servings of both, the calorie count would be very high – 375 calories for cumin and 331 calories for garlic powder.

Fats

Cumin seeds contain around 30 times more fat than garlic powder; however, given their small serving sizes, none of these fats are significant fat contributors to your diet.

One teaspoon of garlic powder (3.1 grams) provides around 0.468 grams of total lipid fat, while one teaspoon of cumin seeds (2.1 grams) provides around 0.023 grams. Again, none of these spices are significant sources of fat, given their small serving sizes.  

Carbohydrates

Garlic powder provides more carbs than cumin seeds.

Cumin seeds have 0.928g of carbs per teaspoon, while garlic powder contains 2.25g of carbs. Per 100-gram serving, cumin seeds have 44.24g of carbs, while garlic powder contains 72.73g.

Fiber

One teaspoon of garlic powder (3.1 grams) provides around 0.279 grams of fiber, while one teaspoon of cumin seeds (2.1 grams) provides around 0.22 grams

Per 100-gram serving, cumin has 10.5g of fiber and 33.74g of net carbs, while garlic powder has 9g of fiber and 63.73g of net carbs. 

Both garlic powder and cumin have no cholesterol.

Vitamins

A single serving of neither garlic powder nor cumin seeds provides significant amounts of vitamins to contribute to your daily needs; however, they still do contain various vitamins that we can discuss here. 

Cumin seeds contain more Vitamin B1, Vitamin B2, Vitamin B3, Vitamin A, and Vitamin E. On the other hand, garlic powder provides higher amounts of Vitamin B6 and folate.

The amount of Vitamin B3 is around 6 times higher in cumin seeds, while the amount of Vitamin B6 is around 4 times higher in garlic powder.

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.
Cumin
7
:
Contains more Vitamin A +∞%
Contains more Vitamin E +397%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +475.3%
Contains more Vitamin K +1250%
Contains more Vitamin B6 +280.2%
Contains more Folate +370%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
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 Vitamin A +∞%
Contains more Vitamin E +397%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +475.3%
Contains more Vitamin K +1250%
Contains more Vitamin B6 +280.2%
Contains more Folate +370%

Minerals

Just like the vitamin content, the amounts of minerals per single serving for both cumin seeds and garlic powder are not significant enough to contribute to the daily need; however, we can still compare the content.

Cumin seeds provide 12 times more calcium and iron and 5 times more magnesium than garlic powder. They are also high in phosphorus, zinc, copper, and potassium. On the other hand, garlic powder provides more selenium and slightly less sodium.

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.
Contains more Calcium +1078.5%
Contains more Iron +1074.5%
Contains more Magnesium +375.3%
Contains more Phosphorus +20.5%
Contains more Potassium +49.9%
Contains more Zinc +60.5%
Contains more Copper +62.7%
Contains more Manganese +240.4%
Contains less Sodium -64.3%
Contains more Selenium +359.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 280% 2489% 262% 214% 158% 22% 131% 289% 435% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Contains more Calcium +1078.5%
Contains more Iron +1074.5%
Contains more Magnesium +375.3%
Contains more Phosphorus +20.5%
Contains more Potassium +49.9%
Contains more Zinc +60.5%
Contains more Copper +62.7%
Contains more Manganese +240.4%
Contains less Sodium -64.3%
Contains more Selenium +359.6%

Glycemic Index

The glycemic index is a rating system used for foods containing carbohydrates. As both cumin and garlic powder contain very few carbohydrates, their glycemic index is low, which means their consumption has minimal effect on blood sugar levels.

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value, which shows how much acid or base the given food produces inside the organism. 

Based on our calculations, the PRAL values of cumin and garlic powder are -32 and -4.7, respectively, which means cumin has greater potential to alkalize the body. 

Health Benefits

Diabetes

Research indicates that cumin can help reduce blood glucose levels. Cumin supplementation resulted in a significant decrease in blood glucose levels and increased total and glycosylated hemoglobin in alloxan-induced diabetic rats (1).

According to a 2006 study, raw garlic may help lower blood sugar levels and the risk of atherosclerosis (2). Diabetes increases a person's risk of atherosclerosis-related inflammation, so this is of particular interest to researchers.

Cancer

Garlic powder's bioactive compounds and antioxidants may reduce oxidative stress, relieve inflammation, and prevent cellular mutation, which are the main factors that lead to cancer (3).

According to research, cumin's chemopreventive effects are linked to its ability to modulate carcinogen metabolism. Several mouse studies show that cumin significantly inhibits the growth of stomach and cervical tumors (4).

Cardiovascular Health

Garlic powder can help lower your LDL (bad cholesterol) levels while increasing your HDL (good cholesterol). It also helps lower blood pressure and reduces plaque buildup in the arteries and blood vessels, lowering your risk of cardiovascular disease (5). Garlic products are more effective than placebos in lowering blood pressure in hypertensive patients.

During menopause, estrogen levels drop significantly, making women vulnerable to heart disease. Cumin extract has hypolipidemic properties, making it a potential treatment for menopausal symptoms (6).

Downsides and Risks

Allergy

Allicin is the most biologically active sulfur-containing compound found in garlic, which can cause allergic reactions. A skin rash and asthma are common symptoms of garlic allergies. Other symptoms include hives, itching, and skin redness (7).

Profilin, a compound found in cumin, can cause an allergic reaction. Individuals who are sensitive to profilin may also be sensitive to coriander. Cumin allergies can exacerbate pollen allergies. Itching, swelling, and tingling in the mouth are common symptoms (8).

Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: July 21, 2023
Medically reviewed by Astghik Baghinyan

Infographic

Cumin vs Garlic powder infographic
Infographic link

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +12108.7%
Contains more Polyunsaturated fat +1742.1%
Contains less Saturated Fat -83.8%
8% 74% 17%
Saturated Fat: 1.535 g
Monounsaturated Fat: 14.04 g
Polyunsaturated fat: 3.279 g
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Contains more Monounsaturated Fat +12108.7%
Contains more Polyunsaturated fat +1742.1%
Contains less Saturated Fat -83.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cumin Garlic powder
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Cumin Garlic powder Opinion
Net carbs 33.74g 63.73g Garlic powder
Protein 17.81g 16.55g Cumin
Fats 22.27g 0.73g Cumin
Carbs 44.24g 72.73g Garlic powder
Calories 375kcal 331kcal Cumin
Fructose 0.31g Garlic powder
Sugar 2.25g 2.43g Cumin
Fiber 10.5g 9g Cumin
Calcium 931mg 79mg Cumin
Iron 66.36mg 5.65mg Cumin
Magnesium 366mg 77mg Cumin
Phosphorus 499mg 414mg Cumin
Potassium 1788mg 1193mg Cumin
Sodium 168mg 60mg Garlic powder
Zinc 4.8mg 2.99mg Cumin
Copper 0.867mg 0.533mg Cumin
Manganese 3.333mg 0.979mg Cumin
Selenium 5.2µg 23.9µg Garlic powder
Vitamin A 1270IU 0IU Cumin
Vitamin A RAE 64µg 0µg Cumin
Vitamin E 3.33mg 0.67mg Cumin
Vitamin C 7.7mg 1.2mg Cumin
Vitamin B1 0.628mg 0.435mg Cumin
Vitamin B2 0.327mg 0.141mg Cumin
Vitamin B3 4.579mg 0.796mg Cumin
Vitamin B5 0.743mg Garlic powder
Vitamin B6 0.435mg 1.654mg Garlic powder
Folate 10µg 47µg Garlic powder
Vitamin K 5.4µg 0.4µg Cumin
Tryptophan 0.121mg Garlic powder
Threonine 0.374mg Garlic powder
Isoleucine 0.414mg Garlic powder
Leucine 0.728mg Garlic powder
Lysine 0.768mg Garlic powder
Methionine 0.111mg Garlic powder
Phenylalanine 0.525mg Garlic powder
Valine 0.667mg Garlic powder
Histidine 0.263mg Garlic powder
Saturated Fat 1.535g 0.249g Garlic powder
Monounsaturated Fat 14.04g 0.115g Cumin
Polyunsaturated fat 3.279g 0.178g Cumin
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
Cumin Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
51%
Cumin
53%
Garlic powder
Minerals Daily Need Coverage Score
431%
Cumin
110%
Garlic powder

Comparison summary

Which food contains less Sodium?
Garlic powder
Garlic powder contains less Sodium (difference - 108mg)
Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 1.286g)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $1.2)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin 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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.