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Bean raw vs. Garlic powder — In-Depth Nutrition Comparison

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Important differences between Bean raw and Garlic powder

  • Bean raw has more Folate, Copper, Fiber, Magnesium, Vitamin B1, Manganese, and Selenium, however, Garlic powder is richer in Vitamin B6, Iron, and Zinc.
  • Bean raw's daily need coverage for Folate is 120% more.
  • Bean raw contains 2 times more Magnesium than Garlic powder. Bean raw contains 176mg of Magnesium, while Garlic powder contains 77mg.

The food varieties used in the comparison are Beans, pinto, mature seeds, raw and Spices, garlic powder.

Infographic

Bean raw 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.
Contains more Calcium +43%
Contains more Magnesium +128.6%
Contains more Potassium +16.8%
Contains less Sodium -80%
Contains more Copper +67.5%
Contains more Manganese +17.3%
Contains more Selenium +16.7%
Contains more Iron +11.4%
Contains more Zinc +31.1%
Equal in Phosphorus - 414
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 34% 191% 126% 177% 123% 2% 63% 298% 150% 153%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Contains more Calcium +43%
Contains more Magnesium +128.6%
Contains more Potassium +16.8%
Contains less Sodium -80%
Contains more Copper +67.5%
Contains more Manganese +17.3%
Contains more Selenium +16.7%
Contains more Iron +11.4%
Contains more Zinc +31.1%
Equal in Phosphorus - 414

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.
:
Contains more Vitamin C +425%
Contains more Vitamin B1 +63.9%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +47.5%
Contains more Folate +1017%
Contains more Vitamin K +1300%
Contains more Vitamin E +219%
Contains more Vitamin B6 +248.9%
Equal in Vitamin B5 - 0.743
Equal in Choline - 67.5
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 0% 37% 14%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 14% 0% 4% 109% 33% 15% 45% 382% 36% 0% 37% 1%
Contains more Vitamin C +425%
Contains more Vitamin B1 +63.9%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +47.5%
Contains more Folate +1017%
Contains more Vitamin K +1300%
Contains more Vitamin E +219%
Contains more Vitamin B6 +248.9%
Equal in Vitamin B5 - 0.743
Equal in Choline - 67.5

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.4%
Contains more Fats +68.5%
Contains more Water +75.7%
Contains more Carbs +16.3%
Equal in Other - 3.54
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 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 Protein +29.4%
Contains more Fats +68.5%
Contains more Water +75.7%
Contains more Carbs +16.3%
Equal in Other - 3.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +99.1%
Contains more Polyunsaturated fat +128.7%
Equal in Saturated Fat - 0.249
27% 26% 47%
Saturated Fat: 0.235 g
Monounsaturated Fat: 0.229 g
Polyunsaturated fat: 0.407 g
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Contains more Monounsaturated Fat +99.1%
Contains more Polyunsaturated fat +128.7%
Equal in Saturated Fat - 0.249

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Starch +∞%
Contains more Glucose +85.7%
Contains more Fructose +∞%
Equal in Sucrose - 2.05
94% 5%
Starch: 34.17 g
Sucrose: 1.98 g
Glucose: 0.13 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +85.7%
Contains more Fructose +∞%
Equal in Sucrose - 2.05

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Bean raw Garlic powder Opinion
Net carbs 47.05g 63.73g Garlic powder
Protein 21.42g 16.55g Bean raw
Fats 1.23g 0.73g Bean raw
Carbs 62.55g 72.73g Garlic powder
Calories 347kcal 331kcal Bean raw
Starch 34.17g Bean raw
Fructose 0g 0.31g Garlic powder
Sugar 2.11g 2.43g Bean raw
Fiber 15.5g 9g Bean raw
Calcium 113mg 79mg Bean raw
Iron 5.07mg 5.65mg Garlic powder
Magnesium 176mg 77mg Bean raw
Phosphorus 411mg 414mg Garlic powder
Potassium 1393mg 1193mg Bean raw
Sodium 12mg 60mg Bean raw
Zinc 2.28mg 2.99mg Garlic powder
Copper 0.893mg 0.533mg Bean raw
Manganese 1.148mg 0.979mg Bean raw
Selenium 27.9µg 23.9µg Bean raw
Vitamin E 0.21mg 0.67mg Garlic powder
Vitamin C 6.3mg 1.2mg Bean raw
Vitamin B1 0.713mg 0.435mg Bean raw
Vitamin B2 0.212mg 0.141mg Bean raw
Vitamin B3 1.174mg 0.796mg Bean raw
Vitamin B5 0.785mg 0.743mg Bean raw
Vitamin B6 0.474mg 1.654mg Garlic powder
Folate 525µg 47µg Bean raw
Choline 66.2mg 67.5mg Garlic powder
Vitamin K 5.6µg 0.4µg Bean raw
Tryptophan 0.237mg 0.121mg Bean raw
Threonine 0.81mg 0.374mg Bean raw
Isoleucine 0.871mg 0.414mg Bean raw
Leucine 1.558mg 0.728mg Bean raw
Lysine 1.356mg 0.768mg Bean raw
Methionine 0.259mg 0.111mg Bean raw
Phenylalanine 1.095mg 0.525mg Bean raw
Valine 0.998mg 0.667mg Bean raw
Histidine 0.556mg 0.263mg Bean raw
Saturated Fat 0.235g 0.249g Bean raw
Monounsaturated Fat 0.229g 0.115g Bean raw
Polyunsaturated fat 0.407g 0.178g Bean raw
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
Bean raw Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
67%
Bean raw
52%
Garlic powder
Minerals Daily Need Coverage Score
131%
Bean raw
110%
Garlic powder

Comparison summary

Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Bean raw
Bean raw is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bean raw
Bean raw is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $1.3)
Which food is richer in vitamins?
Bean raw
Bean raw is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.