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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
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" chart 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 Iron +11.4%
Contains more Zinc +31.1%
Equal in Phosphorus - 414
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 34% 191% 126% 177% 123% 2% 63% 298%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 212% 55% 178% 106% 8% 82% 178%
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 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 Folate +1017%
Contains more Vitamin K +1300%
Contains more Vitamin E +219%
Contains more Vitamin B6 +248.9%
Equal in Vitamin B5 - 0.743
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 21% 179% 49% 23% 48% 110% 394% 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 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

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

All nutrients comparison - raw data values

Nutrient Bean Garlic powder Opinion
Net carbs 47.05g 63.73g Garlic powder
Protein 21.42g 16.55g Bean
Fats 1.23g 0.73g Bean
Carbs 62.55g 72.73g Garlic powder
Calories 347kcal 331kcal Bean
Starch 34.17g g Bean
Fructose 0g 0.31g Garlic powder
Sugar 2.11g 2.43g Bean
Fiber 15.5g 9g Bean
Calcium 113mg 79mg Bean
Iron 5.07mg 5.65mg Garlic powder
Magnesium 176mg 77mg Bean
Phosphorus 411mg 414mg Garlic powder
Potassium 1393mg 1193mg Bean
Sodium 12mg 60mg Bean
Zinc 2.28mg 2.99mg Garlic powder
Copper 0.893mg 0.533mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.21mg 0.67mg Garlic powder
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6.3mg 1.2mg Bean
Vitamin B1 0.713mg 0.435mg Bean
Vitamin B2 0.212mg 0.141mg Bean
Vitamin B3 1.174mg 0.796mg Bean
Vitamin B5 0.785mg 0.743mg Bean
Vitamin B6 0.474mg 1.654mg Garlic powder
Folate 525µg 47µg Bean
Vitamin B12 0µg 0µg
Vitamin K 5.6µg 0.4µg Bean
Tryptophan 0.237mg 0.121mg Bean
Threonine 0.81mg 0.374mg Bean
Isoleucine 0.871mg 0.414mg Bean
Leucine 1.558mg 0.728mg Bean
Lysine 1.356mg 0.768mg Bean
Methionine 0.259mg 0.111mg Bean
Phenylalanine 1.095mg 0.525mg Bean
Valine 0.998mg 0.667mg Bean
Histidine 0.556mg 0.263mg Bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.235g 0.249g Bean
Monounsaturated Fat 0.229g 0.115g Bean
Polyunsaturated fat 0.407g 0.178g Bean

Which food is preferable for your diet?

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

People also compare

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

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.

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.