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

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How are Garlic powder and Kidney beans different?

  • Garlic powder is richer in Vitamin B6, Iron, Selenium, Phosphorus, Copper, Manganese, Potassium, Vitamin B1, and Zinc, while Kidney beans is higher in Folate.
  • Garlic powder covers your daily need of Vitamin B6 118% more than Kidney beans.
  • Garlic powder contains 22 times more Selenium than Kidney beans. Garlic powder contains 23.9µg of Selenium, while Kidney beans contains 1.1µg.

Spices, garlic powder and Beans, kidney, all types, mature seeds, cooked, boiled, without salt types were used in this article.

Infographic

Garlic powder vs Kidney beans 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +125.7%
Contains more Iron +154.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +200%
Contains more Potassium +194.6%
Contains more Zinc +199%
Contains more Copper +146.8%
Contains more Manganese +127.7%
Contains more Selenium +2072.7%
Contains less Sodium -98.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 84% 30% 60% 36% 1% 28% 72% 57% 6%
Contains more Calcium +125.7%
Contains more Iron +154.5%
Contains more Magnesium +83.3%
Contains more Phosphorus +200%
Contains more Potassium +194.6%
Contains more Zinc +199%
Contains more Copper +146.8%
Contains more Manganese +127.7%
Contains more Selenium +2072.7%
Contains less Sodium -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.
:
Contains more Vitamin E +2133.3%
Contains more Vitamin B1 +171.9%
Contains more Vitamin B2 +143.1%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +237.7%
Contains more Vitamin B6 +1278.3%
Contains more Folate +176.6%
Contains more Vitamin K +2000%
Equal in Vitamin C - 1.2
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 14% 0% 4% 109% 33% 15% 45% 382% 36% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 4% 40% 14% 11% 14% 28% 98% 0% 22%
Contains more Vitamin E +2133.3%
Contains more Vitamin B1 +171.9%
Contains more Vitamin B2 +143.1%
Contains more Vitamin B3 +37.7%
Contains more Vitamin B5 +237.7%
Contains more Vitamin B6 +1278.3%
Contains more Folate +176.6%
Contains more Vitamin K +2000%
Equal in Vitamin C - 1.2

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +90.9%
Contains more Fats +46%
Contains more Carbs +219%
Contains more Other +224.8%
Contains more Water +937.8%
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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more Protein +90.9%
Contains more Fats +46%
Contains more Carbs +219%
Contains more Other +224.8%
Contains more Water +937.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +194.9%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +56.2%
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
19% 10% 71%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.039 g
Polyunsaturated fat: 0.278 g
Contains more Monounsaturated Fat +194.9%
Contains less Saturated Fat -70.7%
Contains more Polyunsaturated fat +56.2%

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 Kidney beans
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic powder Kidney beans Opinion
Net carbs 63.73g 16.4g Garlic powder
Protein 16.55g 8.67g Garlic powder
Fats 0.73g 0.5g Garlic powder
Carbs 72.73g 22.8g Garlic powder
Calories 331kcal 127kcal Garlic powder
Fructose 0.31g Garlic powder
Sugar 2.43g 0.32g Kidney beans
Fiber 9g 6.4g Garlic powder
Calcium 79mg 35mg Garlic powder
Iron 5.65mg 2.22mg Garlic powder
Magnesium 77mg 42mg Garlic powder
Phosphorus 414mg 138mg Garlic powder
Potassium 1193mg 405mg Garlic powder
Sodium 60mg 1mg Kidney beans
Zinc 2.99mg 1mg Garlic powder
Copper 0.533mg 0.216mg Garlic powder
Manganese 0.979mg 0.43mg Garlic powder
Selenium 23.9µg 1.1µg Garlic powder
Vitamin E 0.67mg 0.03mg Garlic powder
Vitamin C 1.2mg 1.2mg
Vitamin B1 0.435mg 0.16mg Garlic powder
Vitamin B2 0.141mg 0.058mg Garlic powder
Vitamin B3 0.796mg 0.578mg Garlic powder
Vitamin B5 0.743mg 0.22mg Garlic powder
Vitamin B6 1.654mg 0.12mg Garlic powder
Folate 47µg 130µg Kidney beans
Vitamin K 0.4µg 8.4µg Kidney beans
Tryptophan 0.121mg 0.104mg Garlic powder
Threonine 0.374mg 0.319mg Garlic powder
Isoleucine 0.414mg 0.41mg Garlic powder
Leucine 0.728mg 0.736mg Kidney beans
Lysine 0.768mg 0.607mg Garlic powder
Methionine 0.111mg 0.113mg Kidney beans
Phenylalanine 0.525mg 0.511mg Garlic powder
Valine 0.667mg 0.5mg Garlic powder
Histidine 0.263mg 0.238mg Garlic powder
Saturated Fat 0.249g 0.073g Kidney beans
Monounsaturated Fat 0.115g 0.039g Garlic powder
Polyunsaturated fat 0.178g 0.278g Kidney beans
Omega-6 - Eicosadienoic acid 0.022g Garlic powder
Omega-3 - ALA 0.012g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Kidney beans
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
53%
Garlic powder
19%
Kidney beans
Minerals Daily Need Coverage Score
110%
Garlic powder
38%
Kidney beans

Comparison summary

Which food is lower in Sugar?
Kidney beans
Kidney beans is lower in Sugar (difference - 2.11g)
Which food contains less Sodium?
Kidney beans
Kidney beans contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Kidney beans
Kidney beans is lower in Saturated Fat (difference - 0.176g)
Which food is cheaper?
Kidney beans
Kidney beans is cheaper (difference - $1.6)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Kidney beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173740/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.