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Cranberry beans vs. Garlic powder — In-Depth Nutrition Comparison

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Significant differences between Cranberry beans and Garlic powder

  • Cranberry beans is richer in Folate, while Garlic powder is higher in Vitamin B6, Iron, Selenium, Phosphorus, Copper, Manganese, Potassium, Vitamin B1, and Zinc.
  • Garlic powder covers your daily Vitamin B6 needs 121% more than Cranberry beans.
  • Cranberry beans has 4 times more Folate than Garlic powder. Cranberry beans has 207µg of Folate, while Garlic powder has 47µg.

Specific food types used in this comparison are Beans, cranberry (roman), mature seeds, cooked, boiled, without salt and Spices, garlic powder.

Infographic

Cranberry beans 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 less Sodium -98.3%
Contains more Calcium +58%
Contains more Iron +170.3%
Contains more Magnesium +54%
Contains more Phosphorus +206.7%
Contains more Potassium +208.3%
Contains more Zinc +162.3%
Contains more Copper +130.7%
Contains more Manganese +164.6%
Contains more Selenium +1738.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 79% 36% 58% 35% 1% 32% 77% 49% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Contains less Sodium -98.3%
Contains more Calcium +58%
Contains more Iron +170.3%
Contains more Magnesium +54%
Contains more Phosphorus +206.7%
Contains more Potassium +208.3%
Contains more Zinc +162.3%
Contains more Copper +130.7%
Contains more Manganese +164.6%
Contains more Selenium +1738.5%

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 Folate +340.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +209.6%
Contains more Vitamin B6 +1942%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 53% 16% 10% 15% 19% 156% 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 Folate +340.4%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +107.1%
Contains more Vitamin B2 +104.3%
Contains more Vitamin B3 +54.6%
Contains more Vitamin B5 +209.6%
Contains more Vitamin B6 +1942%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +902.3%
Contains more Protein +77.2%
Contains more Fats +58.7%
Contains more Carbs +197.3%
Contains more Other +224.8%
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 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 Water +902.3%
Contains more Protein +77.2%
Contains more Fats +58.7%
Contains more Carbs +197.3%
Contains more Other +224.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +11.8%
Contains more Monounsaturated Fat +187.5%
33% 11% 56%
Saturated Fat: 0.119 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.199 g
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Contains less Saturated Fat -52.2%
Contains more Polyunsaturated fat +11.8%
Contains more Monounsaturated Fat +187.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cranberry beans Garlic powder Opinion
Net carbs 15.86g 63.73g Garlic powder
Protein 9.34g 16.55g Garlic powder
Fats 0.46g 0.73g Garlic powder
Carbs 24.46g 72.73g Garlic powder
Calories 136kcal 331kcal Garlic powder
Fructose 0.31g Garlic powder
Sugar 2.43g Cranberry beans
Fiber 8.6g 9g Garlic powder
Calcium 50mg 79mg Garlic powder
Iron 2.09mg 5.65mg Garlic powder
Magnesium 50mg 77mg Garlic powder
Phosphorus 135mg 414mg Garlic powder
Potassium 387mg 1193mg Garlic powder
Sodium 1mg 60mg Cranberry beans
Zinc 1.14mg 2.99mg Garlic powder
Copper 0.231mg 0.533mg Garlic powder
Manganese 0.37mg 0.979mg Garlic powder
Selenium 1.3µg 23.9µg Garlic powder
Vitamin E 0.67mg Garlic powder
Vitamin C 0mg 1.2mg Garlic powder
Vitamin B1 0.21mg 0.435mg Garlic powder
Vitamin B2 0.069mg 0.141mg Garlic powder
Vitamin B3 0.515mg 0.796mg Garlic powder
Vitamin B5 0.24mg 0.743mg Garlic powder
Vitamin B6 0.081mg 1.654mg Garlic powder
Folate 207µg 47µg Cranberry beans
Vitamin K 0.4µg Garlic powder
Tryptophan 0.111mg 0.121mg Garlic powder
Threonine 0.393mg 0.374mg Cranberry beans
Isoleucine 0.412mg 0.414mg Garlic powder
Leucine 0.746mg 0.728mg Cranberry beans
Lysine 0.641mg 0.768mg Garlic powder
Methionine 0.14mg 0.111mg Cranberry beans
Phenylalanine 0.505mg 0.525mg Garlic powder
Valine 0.489mg 0.667mg Garlic powder
Histidine 0.26mg 0.263mg Garlic powder
Saturated Fat 0.119g 0.249g Cranberry beans
Monounsaturated Fat 0.04g 0.115g Garlic powder
Polyunsaturated fat 0.199g 0.178g Cranberry beans
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
Cranberry beans Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
22%
Cranberry beans
53%
Garlic powder
Minerals Daily Need Coverage Score
38%
Cranberry beans
110%
Garlic powder

Comparison summary

Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 30)
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food is lower in Sugar?
Cranberry beans
Cranberry beans is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Cranberry beans
Cranberry beans contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Cranberry beans
Cranberry beans is lower in Saturated Fat (difference - 0.13g)
Which food is cheaper?
Cranberry beans
Cranberry beans is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.