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  6. Garlic powder vs. Cranberry beans

Garlic powder vs. Cranberry beans — In-Depth Nutrition Comparison

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Significant differences between garlic powder and cranberry beans

  • Garlic powder is richer in vitamin B6, iron, selenium, phosphorus, copper, manganese, potassium, vitamin B1, and zinc, while cranberry beans is higher in folate.
  • Garlic powder covers your daily vitamin B6 needs 121% more than cranberry beans.
  • Garlic powder has 18 times more selenium than cranberry beans. Garlic powder has 23.9µg of selenium, while cranberry beans has 1.3µg.
  • Cranberry beans has a higher glycemic index (35) than garlic powder (5).

Specific food types used in this comparison are Spices, garlic powder and Beans, cranberry (roman), mature seeds, cooked, boiled, without salt.

Infographic

Garlic powder vs Cranberry beans infographic
Infographic link

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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 15% 34% 78% 77% 31% 58% 0.13% 48% 7.1%
Contains more MagnesiumMagnesium +54%
Contains more CalciumCalcium +58%
Contains more PotassiumPotassium +208.3%
Contains more IronIron +170.3%
Contains more CopperCopper +130.7%
Contains more ZincZinc +162.3%
Contains more PhosphorusPhosphorus +206.7%
Contains more ManganeseManganese +164.6%
Contains more SeleniumSelenium +1738.5%
Contains less SodiumSodium -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.
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%
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 0% 0% 0% 0% 53% 16% 9.7% 14% 19% 0% 0% 155% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +107.1%
Contains more Vitamin B2Vitamin B2 +104.3%
Contains more Vitamin B3Vitamin B3 +54.6%
Contains more Vitamin B5Vitamin B5 +209.6%
Contains more Vitamin B6Vitamin B6 +1942%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more FolateFolate +340.4%
~equal in Vitamin A ~µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Cranberry beans DV% diff.
Vitamin B6 1.654mg 0.081mg 121%
Iron 5.65mg 2.09mg 45%
Selenium 23.9µg 1.3µg 41%
Folate 47µg 207µg 40%
Phosphorus 414mg 135mg 40%
Copper 0.533mg 0.231mg 34%
Manganese 0.979mg 0.37mg 26%
Potassium 1193mg 387mg 24%
Vitamin B1 0.435mg 0.21mg 19%
Zinc 2.99mg 1.14mg 17%
Carbs 72.73g 24.46g 16%
Protein 16.55g 9.34g 14%
Choline 67.5mg 12%
Calories 331kcal 136kcal 10%
Vitamin B5 0.743mg 0.24mg 10%
Vitamin B2 0.141mg 0.069mg 6%
Magnesium 77mg 50mg 6%
Vitamin E 0.67mg 4%
Sodium 60mg 1mg 3%
Calcium 79mg 50mg 3%
Vitamin B3 0.796mg 0.515mg 2%
Fiber 9g 8.6g 2%
Vitamin C 1.2mg 0mg 1%
Saturated fat 0.249g 0.119g 1%
Fats 0.73g 0.46g 0%
Net carbs 63.73g 15.86g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.115g 0.04g 0%
Polyunsaturated fat 0.178g 0.199g 0%
Tryptophan 0.121mg 0.111mg 0%
Threonine 0.374mg 0.393mg 0%
Isoleucine 0.414mg 0.412mg 0%
Leucine 0.728mg 0.746mg 0%
Lysine 0.768mg 0.641mg 0%
Methionine 0.111mg 0.14mg 0%
Phenylalanine 0.525mg 0.505mg 0%
Valine 0.667mg 0.489mg 0%
Histidine 0.263mg 0.26mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
9% 24% 65%
Protein: 9.34 g
Fats: 0.46 g
Carbs: 24.46 g
Water: 64.65 g
Other: 1.09 g
Contains more ProteinProtein +77.2%
Contains more FatsFats +58.7%
Contains more CarbsCarbs +197.3%
Contains more OtherOther +224.8%
Contains more WaterWater +902.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
33% 11% 56%
Saturated fat: Sat. Fat 0.119 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.199 g
Contains more Mono. FatMonounsaturated fat +187.5%
Contains less Sat. FatSaturated fat -52.2%
Contains more Poly. FatPolyunsaturated fat +11.8%

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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. Cranberry beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173736/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.