Cumin vs Garlic powder - Health impact and Nutrition Comparison

Summary

Cumin provides more iron, manganese, copper, potassium, Vitamin B3, and Vitamin E than garlic. However, garlic powder has more Vitamin B6 and folate. It is also lower in sodium, saturated fats, and price.

Introduction

This article will discuss the main differences in the nutrition of garlic powder and cumin, focusing on their health impact.

What's The Actual Difference?

Cumin is earthy, spicy, slightly bitter, and has a brown color. In contrast, garlic powder is white-yellow and tastes sweeter and less assertive than fresh garlic but lacks the caramelly undertones of roasted or sautéed garlic.

Garlic powder is a spice made from dehydrated garlic used in cooking to add flavor, while cumin is dried seeds of the Cuminum herb.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between cumin and garlic powder.

Calories

Both cumin and garlic powder are considered high calorie-foods.

Cumin has 375 calories per 100g, whereas garlic powder contains 331 calories per 100g. As you can see, the number of calories doesn't differ much. However, garlic powder and cumin are usually consumed in small amounts, so calories don't matter much.

Fats

Cumin seeds contain 40 times more fats than garlic powder. It has 22.27g of fats per 100g, whereas garlic powder provides only 0.73g of fat.

Carbs

Garlic powder has more carbs than cumin.

Cumin seeds have 44.24g of carbs per 100g, while garlic powder contains 72.73g of carbs.

Fiber

Cumin has 10.5g of fiber and 33.74g of net carbs, while garlic powder has 9g of fiber and 63.73g of net carbs. Both fall in the range of the top 12% foods as a source of fiber.

Cholesterol

Both garlic powder and cumin have no cholesterol.

Minerals

Cumin has ten times more calcium and iron and three times more magnesium than garlic powder. It is also high in phosphorus, zinc, copper, and potassium.

In addition, cumin falls in the range of the top 2% of foods as a source of iron.

However, garlic powder provides less sodium.

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

Cumin

7

:

1

Garlic powder

Contains more Calcium +1078.5%

Contains more Iron +1074.5%

Contains more Magnesium +375.3%

Contains more Phosphorus +20.5%

Contains more Potassium +49.9%

Contains more Zinc +60.5%

Contains more Copper +62.7%

Contains less Sodium -64.3%

Cumin

Garlic powder

Contains more Calcium +1078.5%

Contains more Iron +1074.5%

Contains more Magnesium +375.3%

Contains more Phosphorus +20.5%

Contains more Potassium +49.9%

Contains more Zinc +60.5%

Contains more Copper +62.7%

Contains less Sodium -64.3%

Vitamins

Cumin contains more Vitamin A, Vitamin C, Vitamin E, Vitamin B1, Vitamin B3, Vitamin B2, and Vitamin K.

The amounts of Vitamin C and Vitamin B3 are five times higher in cumin.

Garlic powder has higher amounts of Vitamin B6 and folate.

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

Cumin

7

:

3

Garlic powder

Contains more Vitamin A +∞%

Contains more Vitamin E +397%

Contains more Vitamin C +541.7%

Contains more Vitamin B1 +44.4%

Contains more Vitamin B2 +131.9%

Contains more Vitamin B3 +475.3%

Contains more Vitamin K +1250%

Contains more Vitamin B6 +280.2%

Contains more Folate +370%

Cumin

Garlic powder

Contains more Vitamin A +∞%

Contains more Vitamin E +397%

Contains more Vitamin C +541.7%

Contains more Vitamin B1 +44.4%

Contains more Vitamin B2 +131.9%

Contains more Vitamin B3 +475.3%

Contains more Vitamin K +1250%

Contains more Vitamin B6 +280.2%

Contains more Folate +370%

Health Benefits

Diabetes

Research indicates that cumin can aid in the reduction of blood glucose levels. Cumin supplementation resulted in a significant decrease in blood glucose and increased total and glycosylated hemoglobin in alloxan-induced diabetic rats [1].

According to a 2006 study [2], raw garlic may help lower blood sugar levels and the risk of atherosclerosis. Diabetes increases a person's risk of atherosclerosis-related inflammation, so this is of particular interest.

Cancer

Garlic powder's bioactive compounds and antioxidants may reduce oxidative stress, relieve inflammation, and prevent cellular mutation, which are the main factors that lead to cancer [3].

According to research, cumin's chemopreventive effects are linked to its ability to modulate carcinogen metabolism. Several mouse studies [4] show that cumin significantly inhibits the growth of stomach and cervical tumors.

Cardiovascular Health

Garlic powder can help lower your LDL (bad cholesterol) levels while increasing your HDL (good cholesterol). It also helps lower blood pressure and reduces plaque buildup in the arteries and blood vessels, lowering your risk of cardiovascular disease [5]. Garlic products are more effective than placebos in lowering blood pressure in hypertensive patients.

During menopause, estrogen levels drop significantly, making a woman vulnerable to heart disease. Cumin extract has hypolipidemic properties, making it a potential treatment for menopausal symptoms [6].

Downsides and Risks

Allergy

Allicin is the most biologically active sulfur-containing compound found in garlic, which can cause allergic reactions to garlic. A skin rash and asthma are common symptoms of garlic allergies. Other symptoms include hives, itching, and skin redness [7].

Profilin, a compound found in cumin, can cause an allergic reaction. Individuals who are sensitive to profilin may also be sensitive to coriander. Cumin allergies can exacerbate pollen allergies. Itching, swelling, and tingling in the mouth are common symptoms [8].

References

1. https://pubmed.ncbi.nlm.nih.gov/12220968/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642189/
3. https://pubmed.ncbi.nlm.nih.gov/22480662/
4. https://www.tandfonline.com/doi/abs/10.1207/s15327914nc4702_10
5. https://pubmed.ncbi.nlm.nih.gov/26764327/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841243/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4954633/
8. https://pubmed.ncbi.nlm.nih.gov/30883393/