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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
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

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.
Garlic powder Bean
Lower in glycemic index ok
Lower in Sugar 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

All nutrients comparison - raw data values

Nutrient Garlic powder Bean Opinion
Calories 331kcal 347kcal Bean
Protein 16.55g 21.42g Bean
Fats 0.73g 1.23g Bean
Vitamin C 1.2mg 6.3mg Bean
Net carbs 63.73g 47.05g Garlic powder
Carbs 72.73g 62.55g Garlic powder
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 5.65mg 5.07mg Garlic powder
Calcium 79mg 113mg Bean
Potassium 1193mg 1393mg Bean
Magnesium 77mg 176mg Bean
Sugar 2.43g 2.11g Bean
Fiber 9g 15.5g Bean
Copper 0.533mg 0.893mg Bean
Zinc 2.99mg 2.28mg Garlic powder
Starch g 34.17g Bean
Phosphorus 414mg 411mg Garlic powder
Sodium 60mg 12mg Bean
Vitamin A 0IU 0IU
Vitamin E 0.67mg 0.21mg Garlic powder
Vitamin D 0µg 0µg
Vitamin B1 0.435mg 0.713mg Bean
Vitamin B2 0.141mg 0.212mg Bean
Vitamin B3 0.796mg 1.174mg Bean
Vitamin B5 0.743mg 0.785mg Bean
Vitamin B6 1.654mg 0.474mg Garlic powder
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 5.6µg Bean
Folate 47µg 525µg Bean
Trans Fat 0g 0g
Saturated Fat 0.249g 0.235g Bean
Monounsaturated Fat 0.115g 0.229g Bean
Polyunsaturated fat 0.178g 0.407g Bean
Tryptophan 0.121mg 0.237mg Bean
Threonine 0.374mg 0.81mg Bean
Isoleucine 0.414mg 0.871mg Bean
Leucine 0.728mg 1.558mg Bean
Lysine 0.768mg 1.356mg Bean
Methionine 0.111mg 0.259mg Bean
Phenylalanine 0.525mg 1.095mg Bean
Valine 0.667mg 0.998mg Bean
Histidine 0.263mg 0.556mg Bean
Fructose 0.31g 0g Garlic powder

Which food is preferable for your diet?

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
99%
Garlic powder
129%
Bean
Carbohydrates
73%
Garlic powder
63%
Bean
Fats
3%
Garlic powder
6%
Bean

Comparison summary

Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 28)
Which food is lower in Sugar?
Bean
Bean is lower in Sugar (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 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. 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.