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Garlic powder vs Kidney bean - In-Depth Nutrition Comparison

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What are the differences between Garlic powder and Kidney bean?

  • Garlic powder is higher in Vitamin B6 and Selenium, yet Kidney bean is higher in Folate, Fiber, Copper, Iron, Vitamin K, Magnesium, Vitamin B3 and Vitamin B1.
  • Garlic powder's daily need coverage for Vitamin B6 is 97% more.
  • Garlic powder has 7 times more Selenium than Kidney bean. While Garlic powder has 23.9µg of Selenium, Kidney bean has only 3.2µg.

We used Spices, garlic powder and Beans, kidney, all types, mature seeds, raw types in this article.

Infographic

Garlic powder vs Kidney 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
Garlic powder
Garlic powder
2
:
6
Kidney bean
Kidney bean
Contains more Iron +45.1%
Contains more Calcium +81%
Contains more Potassium +17.9%
Contains more Magnesium +81.8%
Contains more Copper +79.7%
Contains less Sodium -60%
Equal in Zinc - 2.79
Equal in Phosphorus - 407
Garlic powder
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 212% 24% 106% 55% 178% 82% 178% 8%
Kidney bean
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 308% 43% 125% 100% 320% 77% 175% 4%
Contains more Iron +45.1%
Contains more Calcium +81%
Contains more Potassium +17.9%
Contains more Magnesium +81.8%
Contains more Copper +79.7%
Contains less Sodium -60%
Equal in Zinc - 2.79
Equal in Phosphorus - 407

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
Garlic powder
Garlic powder
2
:
7
Kidney bean
Kidney bean
Contains more Vitamin E +204.5%
Contains more Vitamin B6 +316.6%
Contains more Vitamin C +275%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +55.3%
Contains more Vitamin B3 +158.8%
Contains more Vitamin K +4650%
Contains more Folate +738.3%
Equal in Vitamin B5 - 0.78
Garlic powder
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%
Kidney bean
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 15% 0% 5% 0% 133% 51% 39% 47% 92% 0% 48% 296%
Contains more Vitamin E +204.5%
Contains more Vitamin B6 +316.6%
Contains more Vitamin C +275%
Contains more Vitamin B1 +21.6%
Contains more Vitamin B2 +55.3%
Contains more Vitamin B3 +158.8%
Contains more Vitamin K +4650%
Contains more Folate +738.3%
Equal in Vitamin B5 - 0.78

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Garlic powder
60
Kidney bean
Mineral Summary Score
105
Garlic powder
143
Kidney 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 the food
Protein
99%
Garlic powder
141%
Kidney bean
Carbohydrates
73%
Garlic powder
60%
Kidney bean
Fats
3%
Garlic powder
4%
Kidney bean

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Garlic powder Kidney bean
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Garlic powder Kidney bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Kidney bean
Kidney bean contains less Sugars (difference - 0.2g)
Which food contains less Sodium?
Kidney bean
Kidney bean contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Kidney bean
Kidney bean is lower in Saturated Fat (difference - 0.129g)
Which food is cheaper?
Kidney bean
Kidney bean is cheaper (difference - $1.6)
Which food is richer in vitamins?
Kidney bean
Kidney bean is relatively richer in vitamins
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Garlic powder Kidney bean Opinion
Calories 331 333 Kidney bean
Protein 16.55 23.58 Kidney bean
Fats 0.73 0.83 Kidney bean
Vitamin C 1.2 4.5 Kidney bean
Carbs 72.73 60.01 Garlic powder
Cholesterol 0 0
Vitamin D 0 0
Iron 5.65 8.2 Kidney bean
Calcium 79 143 Kidney bean
Potassium 1193 1406 Kidney bean
Magnesium 77 140 Kidney bean
Sugars 2.43 2.23 Kidney bean
Fiber 9 24.9 Kidney bean
Copper 0.533 0.958 Kidney bean
Zinc 2.99 2.79 Garlic powder
Starch
Phosphorus 414 407 Garlic powder
Sodium 60 24 Kidney bean
Vitamin A 0 0
Vitamin E 0.67 0.22 Garlic powder
Vitamin D 0 0
Vitamin B1 0.435 0.529 Kidney bean
Vitamin B2 0.141 0.219 Kidney bean
Vitamin B3 0.796 2.06 Kidney bean
Vitamin B5 0.743 0.78 Kidney bean
Vitamin B6 1.654 0.397 Garlic powder
Vitamin B12 0 0
Vitamin K 0.4 19 Kidney bean
Folate 47 394 Kidney bean
Trans Fat 0 0
Saturated Fat 0.249 0.12 Kidney bean
Monounsaturated Fat 0.115 0.064 Garlic powder
Polyunsaturated fat 0.178 0.457 Kidney bean
Tryptophan 0.121 0.279 Kidney bean
Threonine 0.374 0.992 Kidney bean
Isoleucine 0.414 1.041 Kidney bean
Leucine 0.728 1.882 Kidney bean
Lysine 0.768 1.618 Kidney bean
Methionine 0.111 0.355 Kidney bean
Phenylalanine 0.525 1.275 Kidney bean
Valine 0.667 1.233 Kidney bean
Histidine 0.263 0.656 Kidney bean
Fructose 0.31 Garlic powder

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of 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. Kidney bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175193/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.