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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 from 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.

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% 0.12% 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 AVitamin A +∞%
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 D ~0µg
~equal in Vitamin B5 ~0.748mg
~equal in Vitamin B12 ~0µg

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

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 Cranberry bean raw
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic powder Cranberry bean raw Opinion
Calories 331kcal 335kcal Cranberry bean raw
Protein 16.55g 23.03g Cranberry bean raw
Fats 0.73g 1.23g Cranberry bean raw
Vitamin C 1.2mg 0mg Garlic powder
Net carbs 63.73g 35.35g Garlic powder
Carbs 72.73g 60.05g Garlic powder
Magnesium 77mg 156mg Cranberry bean raw
Calcium 79mg 127mg Cranberry bean raw
Potassium 1193mg 1332mg Cranberry bean raw
Iron 5.65mg 5mg Garlic powder
Sugar 2.43g Cranberry bean raw
Fiber 9g 24.7g Cranberry bean raw
Copper 0.533mg 0.794mg Cranberry bean raw
Zinc 2.99mg 3.63mg Cranberry bean raw
Phosphorus 414mg 372mg Garlic powder
Sodium 60mg 6mg Cranberry bean raw
Vitamin A 0IU 2IU Cranberry bean raw
Vitamin E 0.67mg Garlic powder
Manganese 0.979mg 0.92mg Garlic powder
Selenium 23.9µg 12.7µg Garlic powder
Vitamin B1 0.435mg 0.747mg Cranberry bean raw
Vitamin B2 0.141mg 0.213mg Cranberry bean raw
Vitamin B3 0.796mg 1.455mg Cranberry bean raw
Vitamin B5 0.743mg 0.748mg Cranberry bean raw
Vitamin B6 1.654mg 0.309mg Garlic powder
Vitamin K 0.4µg Garlic powder
Folate 47µg 604µg Cranberry bean raw
Choline 67.5mg Garlic powder
Saturated Fat 0.249g 0.316g Garlic powder
Monounsaturated Fat 0.115g 0.106g Garlic powder
Polyunsaturated fat 0.178g 0.527g Cranberry bean raw
Tryptophan 0.121mg 0.273mg Cranberry bean raw
Threonine 0.374mg 0.969mg Cranberry bean raw
Isoleucine 0.414mg 1.017mg Cranberry bean raw
Leucine 0.728mg 1.838mg Cranberry bean raw
Lysine 0.768mg 1.58mg Cranberry bean raw
Methionine 0.111mg 0.346mg Cranberry bean raw
Phenylalanine 0.525mg 1.245mg Cranberry bean raw
Valine 0.667mg 1.205mg Cranberry bean raw
Histidine 0.263mg 0.641mg Cranberry bean raw
Fructose 0.31g Garlic powder
Omega-3 - ALA 0.012g Garlic powder
Omega-6 - Eicosadienoic acid 0.022g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Cranberry bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
64%
Cranberry bean raw
Minerals Daily Need Coverage Score
110%
Garlic powder
117%
Cranberry bean raw

Comparison summary

Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 0.067g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 30)
Which food is lower in Sugar?
Cranberry bean raw
Cranberry bean raw is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Cranberry bean raw
Cranberry bean raw contains less Sodium (difference - 54mg)
Which food is cheaper?
Cranberry bean raw
Cranberry bean raw is cheaper (difference - $0.4)
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.
Which food is richer in vitamins?
?
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

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.