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  6. Kidney beans raw vs. Garlic powder

Kidney beans raw vs. Garlic powder — In-Depth Nutrition Comparison

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What are the differences between Kidney beans raw and Garlic powder?

  • Kidney beans raw is higher in Folate, Fiber, Copper, Iron, Vitamin K, Magnesium, Vitamin B3, and Vitamin B1, yet Garlic powder is higher in Vitamin B6, and Selenium.
  • Garlic powder's daily need coverage for Vitamin B6 is 97% more.
  • Kidney beans raw has 48 times more Vitamin K than Garlic powder. While Kidney beans raw has 19µg of Vitamin K, Garlic powder has only 0.4µg.

We used Beans, kidney, all types, mature seeds, raw and Spices, garlic powder types in this article.

Infographic

Kidney beans 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.
Kidney beans raw
Kidney beans raw
7
:
3
Garlic powder
Garlic powder
Contains more Calcium +81%
Contains more Iron +45.1%
Contains more Magnesium +81.8%
Contains more Potassium +17.9%
Contains less Sodium -60%
Contains more Copper +79.7%
Contains more Selenium +646.9%
Equal in Phosphorus - 414
Equal in Zinc - 2.99
Equal in Manganese - 0.979
Kidney beans raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 308% 100% 175% 125% 4% 77% 320% 134% 18%
Garlic powder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Contains more Calcium +81%
Contains more Iron +45.1%
Contains more Magnesium +81.8%
Contains more Potassium +17.9%
Contains less Sodium -60%
Contains more Copper +79.7%
Contains more Selenium +646.9%
Equal in Phosphorus - 414
Equal in Zinc - 2.99
Equal in Manganese - 0.979

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.
Kidney beans raw
Kidney beans raw
7
:
2
Garlic powder
Garlic powder
Contains more Vitamin C +275%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +55.3%
Contains more Vitamin B3 +158.8%
Contains more Folate +738.3%
Contains more Vitamin K +4650%
Contains more Vitamin E +204.5%
Contains more Vitamin B6 +316.6%
Equal in Vitamin B5 - 0.743
Kidney beans raw
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% 15% 133% 51% 39% 47% 92% 296% 0% 48%
Garlic powder
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 +275%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +55.3%
Contains more Vitamin B3 +158.8%
Contains more Folate +738.3%
Contains more Vitamin K +4650%
Contains more Vitamin E +204.5%
Contains more Vitamin B6 +316.6%
Equal in Vitamin B5 - 0.743

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
4
:
1
Garlic powder
Garlic powder
Contains more Protein +42.5%
Contains more Fats +13.7%
Contains more Water +82.2%
Contains more Carbs +21.2%
Equal in Other - 3.54
Kidney beans raw
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Garlic powder
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 Protein +42.5%
Contains more Fats +13.7%
Contains more Water +82.2%
Contains more Carbs +21.2%
Equal in Other - 3.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kidney beans raw
Kidney beans raw
2
:
1
Garlic powder
Garlic powder
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +156.7%
Contains more Monounsaturated Fat +79.7%
Kidney beans raw
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Garlic powder
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +156.7%
Contains more Monounsaturated Fat +79.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kidney beans raw Garlic powder Opinion
Net carbs 35.11g 63.73g Garlic powder
Protein 23.58g 16.55g Kidney beans raw
Fats 0.83g 0.73g Kidney beans raw
Carbs 60.01g 72.73g Garlic powder
Calories 333kcal 331kcal Kidney beans raw
Fructose 0.31g Garlic powder
Sugar 2.23g 2.43g Kidney beans raw
Fiber 24.9g 9g Kidney beans raw
Calcium 143mg 79mg Kidney beans raw
Iron 8.2mg 5.65mg Kidney beans raw
Magnesium 140mg 77mg Kidney beans raw
Phosphorus 407mg 414mg Garlic powder
Potassium 1406mg 1193mg Kidney beans raw
Sodium 24mg 60mg Kidney beans raw
Zinc 2.79mg 2.99mg Garlic powder
Copper 0.958mg 0.533mg Kidney beans raw
Manganese 1.021mg 0.979mg Kidney beans raw
Selenium 3.2µg 23.9µg Garlic powder
Vitamin E 0.22mg 0.67mg Garlic powder
Vitamin C 4.5mg 1.2mg Kidney beans raw
Vitamin B1 0.529mg 0.435mg Kidney beans raw
Vitamin B2 0.219mg 0.141mg Kidney beans raw
Vitamin B3 2.06mg 0.796mg Kidney beans raw
Vitamin B5 0.78mg 0.743mg Kidney beans raw
Vitamin B6 0.397mg 1.654mg Garlic powder
Folate 394µg 47µg Kidney beans raw
Vitamin K 19µg 0.4µg Kidney beans raw
Tryptophan 0.279mg 0.121mg Kidney beans raw
Threonine 0.992mg 0.374mg Kidney beans raw
Isoleucine 1.041mg 0.414mg Kidney beans raw
Leucine 1.882mg 0.728mg Kidney beans raw
Lysine 1.618mg 0.768mg Kidney beans raw
Methionine 0.355mg 0.111mg Kidney beans raw
Phenylalanine 1.275mg 0.525mg Kidney beans raw
Valine 1.233mg 0.667mg Kidney beans raw
Histidine 0.656mg 0.263mg Kidney beans raw
Saturated Fat 0.12g 0.249g Kidney beans raw
Monounsaturated Fat 0.064g 0.115g Garlic powder
Polyunsaturated fat 0.457g 0.178g Kidney beans raw
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
Kidney beans raw Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
60%
Kidney beans raw
53%
Garlic powder
Minerals Daily Need Coverage Score
130%
Kidney beans raw
110%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Kidney beans raw
Kidney beans raw is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Kidney beans raw
Kidney beans raw contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Kidney beans raw
Kidney beans raw is lower in Saturated Fat (difference - 0.129g)
Which food is cheaper?
Kidney beans raw
Kidney beans raw is cheaper (difference - $1.6)
Which food is richer in vitamins?
Kidney beans raw
Kidney beans raw is relatively richer in vitamins
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 17)
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

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. Kidney beans raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.