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Kidney bean vs Garlic powder - In-Depth Nutrition Comparison

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What are the differences between Kidney bean and Garlic powder?

  • Kidney bean 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 bean has 48 times more Vitamin K than Garlic powder. While Kidney bean 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 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
Kidney bean
Kidney bean
6
:
2
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%
Equal in Phosphorus - 414
Equal in Zinc - 2.99
Kidney bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
Garlic powder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 212% 55% 178% 106% 8% 82% 178%
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%
Equal in Phosphorus - 414
Equal in Zinc - 2.99

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
Kidney bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 bean
Kidney bean
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 bean
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Kidney bean 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 bean Garlic powder Opinion
Net carbs 35.11g 63.73g Garlic powder
Protein 23.58g 16.55g Kidney bean
Fats 0.83g 0.73g Kidney bean
Carbs 60.01g 72.73g Garlic powder
Calories 333kcal 331kcal Kidney bean
Fructose 0.31g Garlic powder
Sugar 2.23g 2.43g Kidney bean
Fiber 24.9g 9g Kidney bean
Calcium 143mg 79mg Kidney bean
Iron 8.2mg 5.65mg Kidney bean
Magnesium 140mg 77mg Kidney bean
Phosphorus 407mg 414mg Garlic powder
Potassium 1406mg 1193mg Kidney bean
Sodium 24mg 60mg Kidney bean
Zinc 2.79mg 2.99mg Garlic powder
Copper 0.958mg 0.533mg Kidney bean
Vitamin E 0.22mg 0.67mg Garlic powder
Vitamin C 4.5mg 1.2mg Kidney bean
Vitamin B1 0.529mg 0.435mg Kidney bean
Vitamin B2 0.219mg 0.141mg Kidney bean
Vitamin B3 2.06mg 0.796mg Kidney bean
Vitamin B5 0.78mg 0.743mg Kidney bean
Vitamin B6 0.397mg 1.654mg Garlic powder
Folate 394µg 47µg Kidney bean
Vitamin K 19µg 0.4µg Kidney bean
Tryptophan 0.279mg 0.121mg Kidney bean
Threonine 0.992mg 0.374mg Kidney bean
Isoleucine 1.041mg 0.414mg Kidney bean
Leucine 1.882mg 0.728mg Kidney bean
Lysine 1.618mg 0.768mg Kidney bean
Methionine 0.355mg 0.111mg Kidney bean
Phenylalanine 1.275mg 0.525mg Kidney bean
Valine 1.233mg 0.667mg Kidney bean
Histidine 0.656mg 0.263mg Kidney bean
Saturated Fat 0.12g 0.249g Kidney bean
Monounsaturated Fat 0.064g 0.115g Garlic powder
Polyunsaturated fat 0.457g 0.178g Kidney bean
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 bean 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
60%
Kidney bean
53%
Garlic powder
Minerals Daily Need Coverage Score
143%
Kidney bean
105%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.129g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.6)
Which food is richer in vitamins?
Kidney bean
Kidney bean 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

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. Kidney bean - 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.