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Bean vs Garlic powder - In-Depth Nutrition Comparison

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Important differences between Bean and Garlic powder

  • Bean has more Folate, Copper, Fiber, Magnesium, Vitamin B1, Manganese, and Selenium, however Garlic powder is richer in Vitamin B6, Iron, and Zinc.
  • Bean's daily need coverage for Folate is 120% more.
  • Bean contains 2 times more Magnesium than Garlic powder. Bean 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 vs Garlic powder infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +43%
Contains more Potassium +16.8%
Contains more Magnesium +128.6%
Contains more Copper +67.5%
Contains less Sodium -80%
Contains more Iron +11.4%
Contains more Zinc +31.1%
Equal in Phosphorus - 414
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 212% 24% 106% 55% 178% 82% 178% 8%
Contains more Calcium +43%
Contains more Potassium +16.8%
Contains more Magnesium +128.6%
Contains more Copper +67.5%
Contains less Sodium -80%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Bean
7
:
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 Vitamin K +1300%
Contains more Folate +1017%
Contains more Vitamin E +219%
Contains more Vitamin B6 +248.9%
Equal in Vitamin B5 - 0.743
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 14% 0% 109% 33% 15% 45% 382% 0% 1% 36%
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 Vitamin K +1300%
Contains more Folate +1017%
Contains more Vitamin E +219%
Contains more Vitamin B6 +248.9%
Equal in Vitamin B5 - 0.743

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
70
Bean
53
Garlic powder
Mineral Summary Score
126
Bean
105
Garlic powder

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
129%
Bean
99%
Garlic powder
Carbohydrates
63%
Bean
73%
Garlic powder
Fats
6%
Bean
3%
Garlic powder

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Bean 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Bean Garlic powder
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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
Bean is lower in Sugar (difference - 0.32g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.3)
Which food is richer in vitamins?
Bean
Bean 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.

All nutrients comparison - raw data values

Nutrient Bean Garlic powder Opinion
Calories 347 331 Bean
Protein 21.42 16.55 Bean
Fats 1.23 0.73 Bean
Vitamin C 6.3 1.2 Bean
Carbs 62.55 72.73 Garlic powder
Cholesterol 0 0
Vitamin D 0 0
Iron 5.07 5.65 Garlic powder
Calcium 113 79 Bean
Potassium 1393 1193 Bean
Magnesium 176 77 Bean
Sugar 2.11 2.43 Bean
Fiber 15.5 9 Bean
Copper 0.893 0.533 Bean
Zinc 2.28 2.99 Garlic powder
Starch 34.17 Bean
Phosphorus 411 414 Garlic powder
Sodium 12 60 Bean
Vitamin A 0 0
Vitamin E 0.21 0.67 Garlic powder
Vitamin D 0 0
Vitamin B1 0.713 0.435 Bean
Vitamin B2 0.212 0.141 Bean
Vitamin B3 1.174 0.796 Bean
Vitamin B5 0.785 0.743 Bean
Vitamin B6 0.474 1.654 Garlic powder
Vitamin B12 0 0
Vitamin K 5.6 0.4 Bean
Folate 525 47 Bean
Trans Fat 0 0
Saturated Fat 0.235 0.249 Bean
Monounsaturated Fat 0.229 0.115 Bean
Polyunsaturated fat 0.407 0.178 Bean
Tryptophan 0.237 0.121 Bean
Threonine 0.81 0.374 Bean
Isoleucine 0.871 0.414 Bean
Leucine 1.558 0.728 Bean
Lysine 1.356 0.768 Bean
Methionine 0.259 0.111 Bean
Phenylalanine 1.095 0.525 Bean
Valine 0.998 0.667 Bean
Histidine 0.556 0.263 Bean
Fructose 0 0.31 Garlic powder

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Bean - 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.