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  6. Cranberry bean raw vs. Garlic powder

Cranberry bean raw vs. Garlic powder — In-Depth Nutrition Comparison

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How are cranberry bean raw and garlic powder different?

  • Cranberry bean raw is higher in folate, fiber, copper, vitamin B1, magnesium, and zinc; however, garlic powder is richer in vitamin B6, selenium, iron, and phosphorus.
  • Daily need coverage for folate for cranberry bean raw is 139% higher.
  • Cranberry bean raw contains 3 times more fiber than garlic powder. While cranberry bean raw contains 24.7g of fiber, garlic powder contains only 9g.
  • Garlic powder has a lower glycemic index (5) than cranberry bean raw (35).

Beans, cranberry (roman), mature seeds, raw and Spices, garlic powder are the varieties used in this article.

Infographic

Cranberry 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +102.6%
Contains more CalciumCalcium +60.8%
Contains more PotassiumPotassium +11.7%
Contains more CopperCopper +49%
Contains more ZincZinc +21.4%
Contains less SodiumSodium -90%
Contains more IronIron +13%
Contains more PhosphorusPhosphorus +11.3%
Contains more SeleniumSelenium +88.2%
~equal in Manganese ~0.979mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +82.8%
Contains more FolateFolate +1185.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +435.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.743mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cranberry bean raw Garlic powder DV% diff.
Folate 604µg 47µg 139%
Vitamin B6 0.309mg 1.654mg 103%
Fiber 24.7g 9g 63%
Copper 0.794mg 0.533mg 29%
Vitamin B1 0.747mg 0.435mg 26%
Selenium 12.7µg 23.9µg 20%
Magnesium 156mg 77mg 19%
Protein 23.03g 16.55g 13%
Choline 67.5mg 12%
Iron 5mg 5.65mg 8%
Zinc 3.63mg 2.99mg 6%
Vitamin B2 0.213mg 0.141mg 6%
Phosphorus 372mg 414mg 6%
Calcium 127mg 79mg 5%
Vitamin E 0.67mg 4%
Vitamin B3 1.455mg 0.796mg 4%
Potassium 1332mg 1193mg 4%
Carbs 60.05g 72.73g 4%
Manganese 0.92mg 0.979mg 3%
Sodium 6mg 60mg 2%
Polyunsaturated fat 0.527g 0.178g 2%
Fats 1.23g 0.73g 1%
Vitamin C 0mg 1.2mg 1%
Calories 335kcal 331kcal 0%
Net carbs 35.35g 63.73g N/A
Sugar 2.43g N/A
Vitamin B5 0.748mg 0.743mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.316g 0.249g 0%
Monounsaturated fat 0.106g 0.115g 0%
Tryptophan 0.273mg 0.121mg 0%
Threonine 0.969mg 0.374mg 0%
Isoleucine 1.017mg 0.414mg 0%
Leucine 1.838mg 0.728mg 0%
Lysine 1.58mg 0.768mg 0%
Methionine 0.346mg 0.111mg 0%
Phenylalanine 1.245mg 0.525mg 0%
Valine 1.205mg 0.667mg 0%
Histidine 0.641mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 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 ProteinProtein +39.2%
Contains more FatsFats +68.5%
Contains more WaterWater +92.1%
Contains more CarbsCarbs +21.1%
~equal in Other ~3.54g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Poly. FatPolyunsaturated fat +196.1%
Contains less Sat. FatSaturated fat -21.2%
~equal in Monounsaturated fat ~0.115g

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.