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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
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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 +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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 43% 308% 100% 175% 125% 4% 77% 320%
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
:
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
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%
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

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
Starch g g
Fructose g 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 A 0IU 0IU
Vitamin E 0.22mg 0.67mg Garlic powder
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.12g 0.249g Kidney bean
Monounsaturated Fat 0.064g 0.115g Garlic powder
Polyunsaturated fat 0.457g 0.178g Kidney bean

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

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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
60
Kidney bean
53
Garlic powder
Mineral Summary Score
143
Kidney 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
141%
Kidney bean
99%
Garlic powder
Carbohydrates
60%
Kidney bean
73%
Garlic powder
Fats
4%
Kidney bean
3%
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.