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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, protein, vitamin K, magnesium, and vitamin B3, 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.
  • The glycemic index of garlic powder is lower.

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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
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 +81.8%
Contains more CalciumCalcium +81%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +45.1%
Contains more CopperCopper +79.7%
Contains less SodiumSodium -60%
Contains more SeleniumSelenium +646.9%
~equal in Zinc ~2.99mg
~equal in Phosphorus ~414mg
~equal in Manganese ~0.979mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 15% 0% 0% 4.4% 132% 51% 39% 47% 92% 0% 48% 296%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 13% 109% 33% 15% 45% 382% 0% 1% 35%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +158.8%
Contains more Vitamin KVitamin K +4650%
Contains more FolateFolate +738.3%
Contains more Vitamin EVitamin E +204.5%
Contains more Vitamin B6Vitamin B6 +316.6%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.743mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kidney beans raw Garlic powder DV% diff.
Vitamin B6 0.397mg 1.654mg 97%
Folate 394µg 47µg 87%
Fiber 24.9g 9g 64%
Copper 0.958mg 0.533mg 47%
Selenium 3.2µg 23.9µg 38%
Iron 8.2mg 5.65mg 32%
Vitamin K 19µg 0.4µg 16%
Magnesium 140mg 77mg 15%
Protein 23.58g 16.55g 14%
Choline 67.5mg 12%
Vitamin B1 0.529mg 0.435mg 8%
Vitamin B3 2.06mg 0.796mg 8%
Calcium 143mg 79mg 6%
Potassium 1406mg 1193mg 6%
Vitamin B2 0.219mg 0.141mg 6%
Vitamin C 4.5mg 1.2mg 4%
Carbs 60.01g 72.73g 4%
Vitamin E 0.22mg 0.67mg 3%
Zinc 2.79mg 2.99mg 2%
Sodium 24mg 60mg 2%
Manganese 1.021mg 0.979mg 2%
Polyunsaturated fat 0.457g 0.178g 2%
Phosphorus 407mg 414mg 1%
Vitamin B5 0.78mg 0.743mg 1%
Saturated fat 0.12g 0.249g 1%
Omega-3 (ALA) 0.012g 1%
Calories 333kcal 331kcal 0%
Protein per 100 calories 7.1g 5g N/A
Calories per 10 g protein 141kcal 200kcal N/A
Weight per 100 calories 30g 30g N/A
Fats 0.83g 0.73g 0%
Net carbs 35.11g 63.73g N/A
Sugar 2.23g 2.43g N/A
Monounsaturated fat 0.064g 0.115g 0%
Tryptophan 0.279mg 0.121mg 0%
Threonine 0.992mg 0.374mg 0%
Isoleucine 1.041mg 0.414mg 0%
Leucine 1.882mg 0.728mg 0%
Lysine 1.618mg 0.768mg 0%
Methionine 0.355mg 0.111mg 0%
Phenylalanine 1.275mg 0.525mg 0%
Valine 1.233mg 0.667mg 0%
Histidine 0.656mg 0.263mg 0%
Fructose 0.31g 0%
Omega-6 (Eicosadienoic acid) 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 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 +42.5%
Contains more FatsFats +13.7%
Contains more WaterWater +82.2%
Contains more CarbsCarbs +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 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 less Sat. FatSaturated fat -51.8%
Contains more Poly. FatPolyunsaturated fat +156.7%
Contains more Mono. FatMonounsaturated fat +79.7%

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.