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  6. Garlic powder vs. Cranberry bean raw

Garlic powder vs. Cranberry bean raw — In-Depth Nutrition Comparison

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How are garlic powder and cranberry bean raw different?

  • Garlic powder is higher in vitamin B6, selenium, iron, and phosphorus; however, cranberry bean raw is richer in folate, fiber, copper, vitamin B1, magnesium, and zinc.
  • Daily need coverage for folate for cranberry bean raw is 139% higher.
  • Garlic powder contains 5 times more vitamin B6 than cranberry bean raw. While garlic powder contains 1.654mg of vitamin B6, cranberry bean raw contains only 0.309mg.
  • Garlic powder has a lower glycemic index (5) than cranberry bean raw (35).

Spices, garlic powder and Beans, cranberry (roman), mature seeds, raw are the varieties used in this article.

Infographic

Garlic powder vs Cranberry bean raw 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more IronIron +13%
Contains more PhosphorusPhosphorus +11.3%
Contains more SeleniumSelenium +88.2%
Contains more MagnesiumMagnesium +102.6%
Contains more CalciumCalcium +60.8%
Contains more PotassiumPotassium +11.7%
Contains more CopperCopper +49%
Contains more ZincZinc +21.4%
Contains less SodiumSodium -90%
~equal in Manganese ~0.92mg

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% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +435.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +71.7%
Contains more Vitamin B2Vitamin B2 +51.1%
Contains more Vitamin B3Vitamin B3 +82.8%
Contains more FolateFolate +1185.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Cranberry bean raw DV% diff.
Folate 47µg 604µg 139%
Vitamin B6 1.654mg 0.309mg 103%
Fiber 9g 24.7g 63%
Copper 0.533mg 0.794mg 29%
Vitamin B1 0.435mg 0.747mg 26%
Selenium 23.9µg 12.7µg 20%
Magnesium 77mg 156mg 19%
Protein 16.55g 23.03g 13%
Choline 67.5mg 12%
Iron 5.65mg 5mg 8%
Zinc 2.99mg 3.63mg 6%
Vitamin B2 0.141mg 0.213mg 6%
Phosphorus 414mg 372mg 6%
Calcium 79mg 127mg 5%
Vitamin E 0.67mg 4%
Vitamin B3 0.796mg 1.455mg 4%
Potassium 1193mg 1332mg 4%
Carbs 72.73g 60.05g 4%
Manganese 0.979mg 0.92mg 3%
Sodium 60mg 6mg 2%
Polyunsaturated fat 0.178g 0.527g 2%
Fats 0.73g 1.23g 1%
Vitamin C 1.2mg 0mg 1%
Calories 331kcal 335kcal 0%
Net carbs 63.73g 35.35g N/A
Sugar 2.43g N/A
Vitamin B5 0.743mg 0.748mg 0%
Vitamin K 0.4µg 0%
Saturated fat 0.249g 0.316g 0%
Monounsaturated fat 0.115g 0.106g 0%
Tryptophan 0.121mg 0.273mg 0%
Threonine 0.374mg 0.969mg 0%
Isoleucine 0.414mg 1.017mg 0%
Leucine 0.728mg 1.838mg 0%
Lysine 0.768mg 1.58mg 0%
Methionine 0.111mg 0.346mg 0%
Phenylalanine 0.525mg 1.245mg 0%
Valine 0.667mg 1.205mg 0%
Histidine 0.263mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more CarbsCarbs +21.1%
Contains more ProteinProtein +39.2%
Contains more FatsFats +68.5%
Contains more WaterWater +92.1%
~equal in Other ~3.3g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains less Sat. FatSaturated fat -21.2%
Contains more Poly. FatPolyunsaturated fat +196.1%
~equal in Monounsaturated fat ~0.106g

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 bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.