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  6. Garlic powder vs. Cranberry beans

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

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Significant differences between Garlic powder and Cranberry beans

  • Garlic powder is richer in Vitamin B6, Iron, Selenium, Phosphorus, Copper, Manganese, Potassium, Vitamin B1, and Zinc, while Cranberry beans is higher in Folate.
  • Garlic powder covers your daily Vitamin B6 needs 121% more than Cranberry beans.
  • Garlic powder has 18 times more Selenium than Cranberry beans. Garlic powder has 23.9µg of Selenium, while Cranberry beans has 1.3µg.

Specific food types used in this comparison are Spices, garlic powder and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Garlic powder vs Cranberry beans 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.
Garlic powder
Garlic powder
9
:
1
Cranberry beans
Cranberry beans
Contains more Calcium +58%
Contains more Iron +170.3%
Contains more Magnesium +54%
Contains more Phosphorus +206.7%
Contains more Potassium +208.3%
Contains more Zinc +162.3%
Contains more Copper +130.7%
Contains more Manganese +164.6%
Contains more Selenium +1738.5%
Contains less Sodium -98.3%
Garlic powder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Cranberry beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Contains more Calcium +58%
Contains more Iron +170.3%
Contains more Magnesium +54%
Contains more Phosphorus +206.7%
Contains more Potassium +208.3%
Contains more Zinc +162.3%
Contains more Copper +130.7%
Contains more Manganese +164.6%
Contains more Selenium +1738.5%
Contains less Sodium -98.3%

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.
Garlic powder
Garlic powder
8
:
1
Cranberry beans
Cranberry beans
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +209.6%
Contains more Vitamin B6 +1942%
Contains more Folate +340.4%
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%
Cranberry 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% 0% 0% 0% 53% 16% 10% 15% 19% 156% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +209.6%
Contains more Vitamin B6 +1942%
Contains more Folate +340.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic powder
Garlic powder
4
:
1
Cranberry beans
Cranberry beans
Contains more Protein +77.2%
Contains more Fats +58.7%
Contains more Carbs +197.3%
Contains more Other +224.8%
Contains more Water +902.3%
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
Cranberry beans
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more Protein +77.2%
Contains more Fats +58.7%
Contains more Carbs +197.3%
Contains more Other +224.8%
Contains more Water +902.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic powder
Garlic powder
1
:
2
Cranberry beans
Cranberry beans
Contains more Monounsaturated Fat +187.5%
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +11.8%
Garlic powder
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Cranberry beans
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
Contains more Monounsaturated Fat +187.5%
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +11.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garlic powder Cranberry beans Opinion
Net carbs 63.73g 15.86g Garlic powder
Protein 16.55g 9.34g Garlic powder
Fats 0.73g 0.46g Garlic powder
Carbs 72.73g 24.46g Garlic powder
Calories 331kcal 136kcal Garlic powder
Fructose 0.31g Garlic powder
Sugar 2.43g Cranberry beans
Fiber 9g 8.6g Garlic powder
Calcium 79mg 50mg Garlic powder
Iron 5.65mg 2.09mg Garlic powder
Magnesium 77mg 50mg Garlic powder
Phosphorus 414mg 135mg Garlic powder
Potassium 1193mg 387mg Garlic powder
Sodium 60mg 1mg Cranberry beans
Zinc 2.99mg 1.14mg Garlic powder
Copper 0.533mg 0.231mg Garlic powder
Manganese 0.979mg 0.37mg Garlic powder
Selenium 23.9µg 1.3µg Garlic powder
Vitamin E 0.67mg Garlic powder
Vitamin C 1.2mg 0mg Garlic powder
Vitamin B1 0.435mg 0.21mg Garlic powder
Vitamin B2 0.141mg 0.069mg Garlic powder
Vitamin B3 0.796mg 0.515mg Garlic powder
Vitamin B5 0.743mg 0.24mg Garlic powder
Vitamin B6 1.654mg 0.081mg Garlic powder
Folate 47µg 207µg Cranberry beans
Vitamin K 0.4µg Garlic powder
Tryptophan 0.121mg 0.111mg Garlic powder
Threonine 0.374mg 0.393mg Cranberry beans
Isoleucine 0.414mg 0.412mg Garlic powder
Leucine 0.728mg 0.746mg Cranberry beans
Lysine 0.768mg 0.641mg Garlic powder
Methionine 0.111mg 0.14mg Cranberry beans
Phenylalanine 0.525mg 0.505mg Garlic powder
Valine 0.667mg 0.489mg Garlic powder
Histidine 0.263mg 0.26mg Garlic powder
Saturated Fat 0.249g 0.119g Cranberry beans
Monounsaturated Fat 0.115g 0.04g Garlic powder
Polyunsaturated fat 0.178g 0.199g Cranberry 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
Garlic powder Cranberry beans
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
53%
Garlic powder
22%
Cranberry beans
Minerals Daily Need Coverage Score
110%
Garlic powder
38%
Cranberry beans

Comparison summary

Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.13g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.4)
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/nutrients
  2. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.