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Garlic powder vs. Bean — In-Depth Nutrition Comparison

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How are Garlic powder and Bean different?

  • Garlic powder has more Vitamin B6, Iron, Phosphorus, Copper, Selenium, Potassium, Vitamin B1, Zinc, Fiber, and Magnesium than Bean.
  • Daily need coverage for Vitamin B6 from Garlic powder is 117% higher.
  • Garlic powder contains 19 times more Iron than Bean. While Garlic powder contains 5.65mg of Iron, Bean contains only 0.29mg.

Spices, garlic powder and Beans, baked, canned, no salt added are the varieties used in this article.

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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +58%
Contains more Iron +1848.3%
Contains more Magnesium +140.6%
Contains more Phosphorus +298.1%
Contains more Potassium +303%
Contains more Zinc +113.6%
Contains more Copper +158.7%
Contains more Selenium +431.1%
Contains less Sodium -98.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 11% 23% 45% 27% 1% 39% 69% 0% 25%
Contains more Calcium +58%
Contains more Iron +1848.3%
Contains more Magnesium +140.6%
Contains more Phosphorus +298.1%
Contains more Potassium +303%
Contains more Zinc +113.6%
Contains more Copper +158.7%
Contains more Selenium +431.1%
Contains less Sodium -98.3%

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.
:
3
Bean
Contains more Vitamin E +346.7%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +85.1%
Contains more Vitamin B6 +1172.3%
Contains more Folate +95.8%
Contains more Choline +119.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +158.3%
Contains more Vitamin K +100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 14% 0% 4% 109% 33% 15% 45% 382% 36% 0% 37% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 7% 3% 0% 11% 38% 14% 9% 0% 30% 18% 0% 17% 2%
Contains more Vitamin E +346.7%
Contains more Vitamin B1 +190%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +85.1%
Contains more Vitamin B6 +1172.3%
Contains more Folate +95.8%
Contains more Choline +119.2%
Contains more Vitamin A +∞%
Contains more Vitamin C +158.3%
Contains more Vitamin K +100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +244.8%
Contains more Fats +82.5%
Contains more Carbs +255%
Contains more Other +107%
Contains more Water +1025.6%
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
5% 20% 73% 2%
Protein: 4.8 g
Fats: 0.4 g
Carbs: 20.49 g
Water: 72.6 g
Other: 1.71 g
Contains more Protein +244.8%
Contains more Fats +82.5%
Contains more Carbs +255%
Contains more Other +107%
Contains more Water +1025.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +228.6%
Contains less Saturated Fat -58.6%
Equal in Polyunsaturated fat - 0.172
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
33% 11% 55%
Saturated Fat: 0.103 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.172 g
Contains more Monounsaturated Fat +228.6%
Contains less Saturated Fat -58.6%
Equal in Polyunsaturated fat - 0.172

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic powder Bean
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins 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 powder Bean Opinion
Net carbs 63.73g 14.99g Garlic powder
Protein 16.55g 4.8g Garlic powder
Fats 0.73g 0.4g Garlic powder
Carbs 72.73g 20.49g Garlic powder
Calories 331kcal 105kcal Garlic powder
Fructose 0.31g Garlic powder
Sugar 2.43g 7.78g Garlic powder
Fiber 9g 5.5g Garlic powder
Calcium 79mg 50mg Garlic powder
Iron 5.65mg 0.29mg Garlic powder
Magnesium 77mg 32mg Garlic powder
Phosphorus 414mg 104mg Garlic powder
Potassium 1193mg 296mg Garlic powder
Sodium 60mg 1mg Bean
Zinc 2.99mg 1.4mg Garlic powder
Copper 0.533mg 0.206mg Garlic powder
Manganese 0.979mg Garlic powder
Selenium 23.9µg 4.5µg Garlic powder
Vitamin A 0IU 106IU Bean
Vitamin A RAE 0µg 5µg Bean
Vitamin E 0.67mg 0.15mg Garlic powder
Vitamin C 1.2mg 3.1mg Bean
Vitamin B1 0.435mg 0.15mg Garlic powder
Vitamin B2 0.141mg 0.06mg Garlic powder
Vitamin B3 0.796mg 0.43mg Garlic powder
Vitamin B5 0.743mg Garlic powder
Vitamin B6 1.654mg 0.13mg Garlic powder
Folate 47µg 24µg Garlic powder
Choline 67.5mg 30.8mg Garlic powder
Vitamin K 0.4µg 0.8µg Bean
Tryptophan 0.121mg Garlic powder
Threonine 0.374mg Garlic powder
Isoleucine 0.414mg Garlic powder
Leucine 0.728mg Garlic powder
Lysine 0.768mg Garlic powder
Methionine 0.111mg Garlic powder
Phenylalanine 0.525mg Garlic powder
Valine 0.667mg Garlic powder
Histidine 0.263mg Garlic powder
Saturated Fat 0.249g 0.103g Bean
Monounsaturated Fat 0.115g 0.035g Garlic powder
Polyunsaturated fat 0.178g 0.172g Garlic powder
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
Garlic powder Bean
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 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
52%
Garlic powder
11%
Bean
Minerals Daily Need Coverage Score
110%
Garlic powder
25%
Bean

Comparison summary

Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 5.35g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food contains less Sodium?
Bean
Bean contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Bean
Bean is lower in Saturated Fat (difference - 0.146g)
Which food is cheaper?
Bean
Bean is cheaper (difference - $1.3)
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 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/168128/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.