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Garlic vs. Garlic powder — In-Depth Nutrition Comparison

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A recap on differences between Garlic and Garlic powder

  • Garlic has more Vitamin C, and Manganese, however, Garlic powder is higher in Iron, Phosphorus, Vitamin B6, Fiber, Copper, Potassium, Vitamin B1, and Selenium.
  • Garlic powder covers your daily Iron needs 49% more than Garlic.
  • Garlic powder contains 26 times less Vitamin C than Garlic. Garlic contains 31.2mg of Vitamin C, while Garlic powder contains 1.2mg.

Food varieties used in this article are Garlic, raw and Spices, garlic powder.

Infographic

Garlic 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 CalciumCalcium +129.1%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +70.8%
Contains more MagnesiumMagnesium +208%
Contains more PotassiumPotassium +197.5%
Contains more IronIron +232.4%
Contains more CopperCopper +78.3%
Contains more ZincZinc +157.8%
Contains more PhosphorusPhosphorus +170.6%
Contains more SeleniumSelenium +68.3%

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.
Garlic
3
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 104% 0.54% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +2500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +325%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more FolateFolate +1466.7%
Contains more CholineCholine +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +808.2%
Contains more ProteinProtein +160.2%
Contains more FatsFats +46%
Contains more CarbsCarbs +120%
Contains more OtherOther +136%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
2
26% 3% 71%
Saturated Fat: Sat. Fat 0.089 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -64.3%
Contains more Poly. FatPolyunsaturated fat +39.9%
Contains more Mono. FatMonounsaturated Fat +945.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Garlic powder
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Garlic powder Opinion
Calories 149kcal 331kcal Garlic powder
Protein 6.36g 16.55g Garlic powder
Fats 0.5g 0.73g Garlic powder
Vitamin C 31.2mg 1.2mg Garlic
Net carbs 30.96g 63.73g Garlic powder
Carbs 33.06g 72.73g Garlic powder
Magnesium 25mg 77mg Garlic powder
Calcium 181mg 79mg Garlic
Potassium 401mg 1193mg Garlic powder
Iron 1.7mg 5.65mg Garlic powder
Sugar 1g 2.43g Garlic
Fiber 2.1g 9g Garlic powder
Copper 0.299mg 0.533mg Garlic powder
Zinc 1.16mg 2.99mg Garlic powder
Phosphorus 153mg 414mg Garlic powder
Sodium 17mg 60mg Garlic
Vitamin A 9IU 0IU Garlic
Vitamin E 0.08mg 0.67mg Garlic powder
Manganese 1.672mg 0.979mg Garlic
Selenium 14.2µg 23.9µg Garlic powder
Vitamin B1 0.2mg 0.435mg Garlic powder
Vitamin B2 0.11mg 0.141mg Garlic powder
Vitamin B3 0.7mg 0.796mg Garlic powder
Vitamin B5 0.596mg 0.743mg Garlic powder
Vitamin B6 1.235mg 1.654mg Garlic powder
Vitamin K 1.7µg 0.4µg Garlic
Folate 3µg 47µg Garlic powder
Choline 23.2mg 67.5mg Garlic powder
Saturated Fat 0.089g 0.249g Garlic
Monounsaturated Fat 0.011g 0.115g Garlic powder
Polyunsaturated fat 0.249g 0.178g Garlic
Tryptophan 0.066mg 0.121mg Garlic powder
Threonine 0.157mg 0.374mg Garlic powder
Isoleucine 0.217mg 0.414mg Garlic powder
Leucine 0.308mg 0.728mg Garlic powder
Lysine 0.273mg 0.768mg Garlic powder
Methionine 0.076mg 0.111mg Garlic powder
Phenylalanine 0.183mg 0.525mg Garlic powder
Valine 0.291mg 0.667mg Garlic powder
Histidine 0.113mg 0.263mg Garlic powder
Fructose 0.31g Garlic powder
Omega-3 - ALA 0.012g Garlic powder
Omega-6 - Eicosadienoic acid 0.022g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Garlic powder
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Garlic
52%
Garlic powder
Minerals Daily Need Coverage Score
67%
Garlic
110%
Garlic powder

Comparison summary

Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 25)
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 1.43g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 43mg)
Which food is lower in Saturated Fat?
Garlic
Garlic is lower in Saturated Fat (difference - 0.16g)
Which food is cheaper?
Garlic
Garlic is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.