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Cranberry bean vs Garlic powder - In-Depth Nutrition Comparison

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How are Cranberry bean and Garlic powder different?

  • Cranberry bean 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 from Cranberry bean is 139% higher.
  • Cranberry bean contains 3 times more Fiber than Garlic powder. While Cranberry bean contains 24.7g of Fiber, Garlic powder contains only 9g.

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

Infographic

Cranberry 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 +60.8%
Contains more Magnesium +102.6%
Contains more Potassium +11.7%
Contains less Sodium -90%
Contains more Zinc +21.4%
Contains more Copper +49%
Contains more Iron +13%
Contains more Phosphorus +11.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 39% 188% 112% 160% 118% 1% 99% 265%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 212% 55% 178% 106% 8% 82% 178%
Contains more Calcium +60.8%
Contains more Magnesium +102.6%
Contains more Potassium +11.7%
Contains less Sodium -90%
Contains more Zinc +21.4%
Contains more Copper +49%
Contains more Iron +13%
Contains more Phosphorus +11.3%

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +71.7%
Contains more Vitamin B2 +51.1%
Contains more Vitamin B3 +82.8%
Contains more Folate +1185.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +435.3%
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 1% 0% 0% 0% 187% 50% 28% 45% 72% 453% 0% 0%
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 A +∞%
Contains more Vitamin B1 +71.7%
Contains more Vitamin B2 +51.1%
Contains more Vitamin B3 +82.8%
Contains more Folate +1185.1%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +435.3%
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.
Cranberry bean Garlic powder
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cranberry bean Garlic powder Opinion
Net carbs 35.35g 63.73g Garlic powder
Protein 23.03g 16.55g Cranberry bean
Fats 1.23g 0.73g Cranberry bean
Carbs 60.05g 72.73g Garlic powder
Calories 335kcal 331kcal Cranberry bean
Starch g g
Fructose g 0.31g Garlic powder
Sugar g 2.43g Cranberry bean
Fiber 24.7g 9g Cranberry bean
Calcium 127mg 79mg Cranberry bean
Iron 5mg 5.65mg Garlic powder
Magnesium 156mg 77mg Cranberry bean
Phosphorus 372mg 414mg Garlic powder
Potassium 1332mg 1193mg Cranberry bean
Sodium 6mg 60mg Cranberry bean
Zinc 3.63mg 2.99mg Cranberry bean
Copper 0.794mg 0.533mg Cranberry bean
Vitamin A 2IU 0IU Cranberry bean
Vitamin E mg 0.67mg Garlic powder
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.2mg Garlic powder
Vitamin B1 0.747mg 0.435mg Cranberry bean
Vitamin B2 0.213mg 0.141mg Cranberry bean
Vitamin B3 1.455mg 0.796mg Cranberry bean
Vitamin B5 0.748mg 0.743mg Cranberry bean
Vitamin B6 0.309mg 1.654mg Garlic powder
Folate 604µg 47µg Cranberry bean
Vitamin B12 0µg 0µg
Vitamin K µg 0.4µg Garlic powder
Tryptophan 0.273mg 0.121mg Cranberry bean
Threonine 0.969mg 0.374mg Cranberry bean
Isoleucine 1.017mg 0.414mg Cranberry bean
Leucine 1.838mg 0.728mg Cranberry bean
Lysine 1.58mg 0.768mg Cranberry bean
Methionine 0.346mg 0.111mg Cranberry bean
Phenylalanine 1.245mg 0.525mg Cranberry bean
Valine 1.205mg 0.667mg Cranberry bean
Histidine 0.641mg 0.263mg Cranberry bean
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.316g 0.249g Garlic powder
Monounsaturated Fat 0.106g 0.115g Garlic powder
Polyunsaturated fat 0.527g 0.178g Cranberry bean

Which food is preferable for your diet?

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

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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
69
Cranberry bean
53
Garlic powder
Mineral Summary Score
122
Cranberry 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
138%
Cranberry bean
99%
Garlic powder
Carbohydrates
60%
Cranberry bean
73%
Garlic powder
Fats
6%
Cranberry bean
3%
Garlic powder

Comparison summary

Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Cranberry bean
Cranberry bean is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Cranberry bean
Cranberry bean contains less Sodium (difference - 54mg)
Which food is cheaper?
Cranberry bean
Cranberry bean is cheaper (difference - $0.4)
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.
Which food is richer in vitamins?
?
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. Cranberry bean - 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.