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  6. Navy bean raw vs. Garlic powder

Navy bean raw vs. Garlic powder — In-Depth Nutrition Comparison

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What are the main differences between navy bean raw and garlic powder?

  • Navy bean raw is richer in folate and vitamin C, yet garlic powder is richer in vitamin B6, iron, phosphorus, selenium, potassium, manganese, copper, and zinc.
  • Garlic powder's daily need coverage for vitamin B6 is 113% higher.
  • Navy bean raw has 16 times more vitamin C than garlic powder. Navy bean raw has 18.8mg of vitamin C, while garlic powder has 1.2mg.
  • Garlic powder has a lower glycemic index than navy bean raw.

We used Beans, navy, mature seeds, sprouted, raw and Spices, garlic powder types in this comparison.

Infographic

Navy bean 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
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 +31.2%
Contains less SodiumSodium -78.3%
Contains more CalciumCalcium +426.7%
Contains more PotassiumPotassium +288.6%
Contains more IronIron +192.7%
Contains more CopperCopper +49.7%
Contains more ZincZinc +236%
Contains more PhosphorusPhosphorus +314%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +3883.3%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more FolateFolate +180.9%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B6Vitamin B6 +766%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.743mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Navy bean raw Garlic powder DV% diff.
Vitamin B6 0.191mg 1.654mg 113%
Iron 1.93mg 5.65mg 47%
Phosphorus 100mg 414mg 45%
Selenium 0.6µg 23.9µg 42%
Fiber 9g 36%
Potassium 307mg 1193mg 26%
Manganese 0.408mg 0.979mg 25%
Folate 132µg 47µg 21%
Protein 6.15g 16.55g 21%
Vitamin C 18.8mg 1.2mg 20%
Carbs 13.05g 72.73g 20%
Copper 0.356mg 0.533mg 20%
Zinc 0.89mg 2.99mg 19%
Calories 67kcal 331kcal 13%
Choline 67.5mg 12%
Vitamin B2 0.215mg 0.141mg 6%
Calcium 15mg 79mg 6%
Magnesium 101mg 77mg 6%
Vitamin E 0.67mg 4%
Vitamin B1 0.39mg 0.435mg 4%
Vitamin B3 1.22mg 0.796mg 3%
Sodium 13mg 60mg 2%
Vitamin B5 0.825mg 0.743mg 2%
Polyunsaturated fat 0.407g 0.178g 2%
Saturated fat 0.085g 0.249g 1%
Fats 0.7g 0.73g 0%
Net carbs 13.05g 63.73g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.052g 0.115g 0%
Tryptophan 0.064mg 0.121mg 0%
Threonine 0.258mg 0.374mg 0%
Isoleucine 0.273mg 0.414mg 0%
Leucine 0.442mg 0.728mg 0%
Lysine 0.35mg 0.768mg 0%
Methionine 0.064mg 0.111mg 0%
Phenylalanine 0.31mg 0.525mg 0%
Valine 0.316mg 0.667mg 0%
Histidine 0.172mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 WaterWater +1127.1%
Contains more ProteinProtein +169.1%
Contains more CarbsCarbs +457.3%
Contains more OtherOther +272.6%
~equal in Fats ~0.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 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 -65.9%
Contains more Poly. FatPolyunsaturated fat +128.7%
Contains more Mono. FatMonounsaturated fat +121.2%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.