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  6. Garlic powder vs. Kidney beans

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 for 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.
  • Kidney beans has a higher glycemic index (22) than garlic powder (5).

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
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 30% 11% 36% 83% 72% 27% 59% 0.13% 56% 6%
Contains more MagnesiumMagnesium +83.3%
Contains more CalciumCalcium +125.7%
Contains more PotassiumPotassium +194.6%
Contains more IronIron +154.5%
Contains more CopperCopper +146.8%
Contains more ZincZinc +199%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +127.7%
Contains more SeleniumSelenium +2072.7%
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 4% 0% 0.6% 0% 40% 13% 11% 13% 28% 0% 21% 98% 17%
Contains more Vitamin EVitamin E +2133.3%
Contains more Vitamin B1Vitamin B1 +171.9%
Contains more Vitamin B2Vitamin B2 +143.1%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin B5Vitamin B5 +237.7%
Contains more Vitamin B6Vitamin B6 +1278.3%
Contains more CholineCholine +121.3%
Contains more Vitamin KVitamin K +2000%
Contains more FolateFolate +176.6%
~equal in Vitamin C ~1.2mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Kidney beans DV% diff.
Vitamin B6 1.654mg 0.12mg 118%
Iron 5.65mg 2.22mg 43%
Selenium 23.9µg 1.1µg 41%
Phosphorus 414mg 138mg 39%
Copper 0.533mg 0.216mg 35%
Manganese 0.979mg 0.43mg 24%
Vitamin B1 0.435mg 0.16mg 23%
Potassium 1193mg 405mg 23%
Folate 47µg 130µg 21%
Zinc 2.99mg 1mg 18%
Carbs 72.73g 22.8g 17%
Protein 16.55g 8.67g 16%
Vitamin B5 0.743mg 0.22mg 10%
Calories 331kcal 127kcal 10%
Fiber 9g 6.4g 10%
Magnesium 77mg 42mg 8%
Vitamin K 0.4µg 8.4µg 7%
Choline 67.5mg 30.5mg 7%
Vitamin B2 0.141mg 0.058mg 6%
Vitamin E 0.67mg 0.03mg 4%
Calcium 79mg 35mg 4%
Sodium 60mg 1mg 3%
Polyunsaturated fat 0.178g 0.278g 1%
Saturated fat 0.249g 0.073g 1%
Vitamin B3 0.796mg 0.578mg 1%
Fats 0.73g 0.5g 0%
Vitamin C 1.2mg 1.2mg 0%
Net carbs 63.73g 16.4g N/A
Sugar 2.43g 0.32g N/A
Monounsaturated fat 0.115g 0.039g 0%
Tryptophan 0.121mg 0.104mg 0%
Threonine 0.374mg 0.319mg 0%
Isoleucine 0.414mg 0.41mg 0%
Leucine 0.728mg 0.736mg 0%
Lysine 0.768mg 0.607mg 0%
Methionine 0.111mg 0.113mg 0%
Phenylalanine 0.525mg 0.511mg 0%
Valine 0.667mg 0.5mg 0%
Histidine 0.263mg 0.238mg 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% 23% 67%
Protein: 8.67 g
Fats: 0.5 g
Carbs: 22.8 g
Water: 66.94 g
Other: 1.09 g
Contains more ProteinProtein +90.9%
Contains more FatsFats +46%
Contains more CarbsCarbs +219%
Contains more OtherOther +224.8%
Contains more WaterWater +937.8%

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
19% 10% 71%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.039 g
Polyunsaturated fat: Poly. Fat 0.278 g
Contains more Mono. FatMonounsaturated fat +194.9%
Contains less Sat. FatSaturated fat -70.7%
Contains more Poly. FatPolyunsaturated fat +56.2%

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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. 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.