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Garlic powder vs Bean - In-Depth Nutrition Comparison

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Important differences between Garlic powder and Bean

  • Garlic powder has more Vitamin B6, Iron and Zinc, however Bean is richer in Folate, Copper, Fiber, Magnesium, Vitamin B1, Manganese and Selenium.
  • Bean's daily need coverage for Folate is 120% more.
  • Garlic powder contains 3 times more Vitamin B6 than Bean. Garlic powder contains 1.654mg of Vitamin B6, while Bean contains 0.474mg.

The food varieties used in the comparison are Spices, garlic powder and Beans, pinto, mature seeds, raw.

Infographic

Garlic powder vs Bean 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
:
5
Bean
Contains more Iron +11.4%
Contains more Zinc +31.1%
Contains more Calcium +43%
Contains more Potassium +16.8%
Contains more Magnesium +128.6%
Contains more Copper +67.5%
Contains less Sodium -80%
Equal in Phosphorus - 411
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 212% 24% 106% 55% 178% 82% 178% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 191% 34% 123% 126% 298% 63% 177% 2%
Contains more Iron +11.4%
Contains more Zinc +31.1%
Contains more Calcium +43%
Contains more Potassium +16.8%
Contains more Magnesium +128.6%
Contains more Copper +67.5%
Contains less Sodium -80%
Equal in Phosphorus - 411

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
:
7
Bean
Contains more Vitamin E +219%
Contains more Vitamin B6 +248.9%
Contains more Vitamin C +425%
Contains more Vitamin B1 +63.9%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +47.5%
Contains more Vitamin K +1300%
Contains more Folate +1017%
Equal in Vitamin B5 - 0.785
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 14% 0% 109% 33% 15% 45% 382% 0% 1% 36%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 0% 5% 0% 179% 49% 23% 48% 110% 0% 14% 394%
Contains more Vitamin E +219%
Contains more Vitamin B6 +248.9%
Contains more Vitamin C +425%
Contains more Vitamin B1 +63.9%
Contains more Vitamin B2 +50.4%
Contains more Vitamin B3 +47.5%
Contains more Vitamin K +1300%
Contains more Folate +1017%
Equal in Vitamin B5 - 0.785

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Garlic powder
70
Bean
Mineral Summary Score
105
Garlic powder
126
Bean

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 the food
Protein
99%
Garlic powder
129%
Bean
Carbohydrates
73%
Garlic powder
63%
Bean
Fats
3%
Garlic powder
6%
Bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic powder Bean
Lower in glycemic index ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garlic powder Bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 28)
Which food contains less Sugars?
Bean
Bean contains less Sugars (difference - 0.32g)
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 48mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.014g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.3)
Which food is richer in vitamins?
Bean
Bean is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garlic powder Bean Opinion
Calories 331 347 Bean
Protein 16.55 21.42 Bean
Fats 0.73 1.23 Bean
Vitamin C 1.2 6.3 Bean
Carbs 72.73 62.55 Garlic powder
Cholesterol 0 0
Vitamin D 0 0
Iron 5.65 5.07 Garlic powder
Calcium 79 113 Bean
Potassium 1193 1393 Bean
Magnesium 77 176 Bean
Sugars 2.43 2.11 Bean
Fiber 9 15.5 Bean
Copper 0.533 0.893 Bean
Zinc 2.99 2.28 Garlic powder
Starch 34.17 Bean
Phosphorus 414 411 Garlic powder
Sodium 60 12 Bean
Vitamin A 0 0
Vitamin E 0.67 0.21 Garlic powder
Vitamin D 0 0
Vitamin B1 0.435 0.713 Bean
Vitamin B2 0.141 0.212 Bean
Vitamin B3 0.796 1.174 Bean
Vitamin B5 0.743 0.785 Bean
Vitamin B6 1.654 0.474 Garlic powder
Vitamin B12 0 0
Vitamin K 0.4 5.6 Bean
Folate 47 525 Bean
Trans Fat 0 0
Saturated Fat 0.249 0.235 Bean
Monounsaturated Fat 0.115 0.229 Bean
Polyunsaturated fat 0.178 0.407 Bean
Tryptophan 0.121 0.237 Bean
Threonine 0.374 0.81 Bean
Isoleucine 0.414 0.871 Bean
Leucine 0.728 1.558 Bean
Lysine 0.768 1.356 Bean
Methionine 0.111 0.259 Bean
Phenylalanine 0.525 1.095 Bean
Valine 0.667 0.998 Bean
Histidine 0.263 0.556 Bean
Fructose 0.31 0 Garlic powder

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 of the foods presented on this page can be found below.

  1. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/nutrients
  2. Bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.