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Navy bean vs Garlic powder - In-Depth Nutrition Comparison

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What are the main differences between Navy bean and Garlic powder?

  • Navy bean 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 has 16 times more Vitamin C than Garlic powder. Navy bean has 18.8mg of Vitamin C, while Garlic powder has 1.2mg.

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

Infographic

Navy 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
Navy bean
Navy bean
2
:
6
Garlic powder
Garlic powder
Contains more Magnesium +31.2%
Contains less Sodium -78.3%
Contains more Calcium +426.7%
Contains more Iron +192.7%
Contains more Phosphorus +314%
Contains more Potassium +288.6%
Contains more Zinc +236%
Contains more Copper +49.7%
Navy bean
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 73% 73% 43% 28% 2% 25% 119%
Garlic powder
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 212% 55% 178% 106% 8% 82% 178%
Contains more Magnesium +31.2%
Contains less Sodium -78.3%
Contains more Calcium +426.7%
Contains more Iron +192.7%
Contains more Phosphorus +314%
Contains more Potassium +288.6%
Contains more Zinc +236%
Contains more Copper +49.7%

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
Navy bean
Navy bean
6
:
4
Garlic powder
Garlic powder
Contains more Vitamin A +∞%
Contains more Vitamin C +1466.7%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +11%
Contains more Folate +180.9%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B6 +766%
Equal in Vitamin B5 - 0.743
Navy bean
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 63% 98% 50% 23% 50% 45% 99% 0% 0%
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 A +∞%
Contains more Vitamin C +1466.7%
Contains more Vitamin B2 +52.5%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B5 +11%
Contains more Folate +180.9%
Contains more Vitamin B1 +11.5%
Contains more Vitamin B6 +766%
Equal in Vitamin B5 - 0.743

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Navy bean
Navy bean
1
:
4
Garlic powder
Garlic powder
Contains more Water +1127.1%
Contains more Protein +169.1%
Contains more Carbs +457.3%
Contains more Other +272.6%
Equal in Fats - 0.73
Navy bean
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 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 Water +1127.1%
Contains more Protein +169.1%
Contains more Carbs +457.3%
Contains more Other +272.6%
Equal in Fats - 0.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Navy bean
Navy bean
2
:
1
Garlic powder
Garlic powder
Contains less Saturated Fat -65.9%
Contains more Polyunsaturated fat +128.7%
Contains more Monounsaturated Fat +121.2%
Navy bean
16% 10% 75%
Saturated Fat: 0.085 g
Monounsaturated Fat: 0.052 g
Polyunsaturated fat: 0.407 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 -65.9%
Contains more Polyunsaturated fat +128.7%
Contains more Monounsaturated Fat +121.2%

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.
Navy bean Garlic powder
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Navy bean Garlic powder Opinion
Net carbs 13.05g 63.73g Garlic powder
Protein 6.15g 16.55g Garlic powder
Fats 0.7g 0.73g Garlic powder
Carbs 13.05g 72.73g Garlic powder
Calories 67kcal 331kcal Garlic powder
Fructose 0.31g Garlic powder
Sugar 2.43g Navy bean
Fiber 9g Garlic powder
Calcium 15mg 79mg Garlic powder
Iron 1.93mg 5.65mg Garlic powder
Magnesium 101mg 77mg Navy bean
Phosphorus 100mg 414mg Garlic powder
Potassium 307mg 1193mg Garlic powder
Sodium 13mg 60mg Navy bean
Zinc 0.89mg 2.99mg Garlic powder
Copper 0.356mg 0.533mg Garlic powder
Vitamin A 4IU 0IU Navy bean
Vitamin E 0.67mg Garlic powder
Vitamin C 18.8mg 1.2mg Navy bean
Vitamin B1 0.39mg 0.435mg Garlic powder
Vitamin B2 0.215mg 0.141mg Navy bean
Vitamin B3 1.22mg 0.796mg Navy bean
Vitamin B5 0.825mg 0.743mg Navy bean
Vitamin B6 0.191mg 1.654mg Garlic powder
Folate 132µg 47µg Navy bean
Vitamin K 0.4µg Garlic powder
Tryptophan 0.064mg 0.121mg Garlic powder
Threonine 0.258mg 0.374mg Garlic powder
Isoleucine 0.273mg 0.414mg Garlic powder
Leucine 0.442mg 0.728mg Garlic powder
Lysine 0.35mg 0.768mg Garlic powder
Methionine 0.064mg 0.111mg Garlic powder
Phenylalanine 0.31mg 0.525mg Garlic powder
Valine 0.316mg 0.667mg Garlic powder
Histidine 0.172mg 0.263mg Garlic powder
Saturated Fat 0.085g 0.249g Navy bean
Monounsaturated Fat 0.052g 0.115g Garlic powder
Polyunsaturated fat 0.407g 0.178g Navy 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
Navy bean Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
35%
Navy bean
53%
Garlic powder
Minerals Daily Need Coverage Score
45%
Navy bean
105%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Navy bean
Navy bean is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Navy bean
Navy bean contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Navy bean
Navy bean is lower in Saturated Fat (difference - 0.164g)
Which food is cheaper?
Navy bean
Navy bean is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Navy bean - 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.