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

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic powder
Garlic powder
1
:
4
Kidney bean
Kidney bean
Contains more Carbs +21.2%
Contains more Protein +42.5%
Contains more Fats +13.7%
Contains more Water +82.2%
Equal in Other - 3.83
Garlic powder
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Kidney bean
24% 60% 12% 4%
Protein: 23.58 g
Fats: 0.83 g
Carbs: 60.01 g
Water: 11.75 g
Other: 3.83 g
Contains more Carbs +21.2%
Contains more Protein +42.5%
Contains more Fats +13.7%
Contains more Water +82.2%
Equal in Other - 3.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic powder
Garlic powder
1
:
2
Kidney bean
Kidney bean
Contains more Monounsaturated Fat +79.7%
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +156.7%
Garlic powder
46% 21% 33%
Saturated Fat: 0.249 g
Monounsaturated Fat: 0.115 g
Polyunsaturated fat: 0.178 g
Kidney bean
19% 10% 71%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.064 g
Polyunsaturated fat: 0.457 g
Contains more Monounsaturated Fat +79.7%
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +156.7%

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Garlic powder Kidney bean Opinion
Net carbs 63.73g 35.11g Garlic powder
Protein 16.55g 23.58g Kidney bean
Fats 0.73g 0.83g Kidney bean
Carbs 72.73g 60.01g Garlic powder
Calories 331kcal 333kcal Kidney bean
Fructose 0.31g Garlic powder
Sugar 2.43g 2.23g Kidney bean
Fiber 9g 24.9g Kidney bean
Calcium 79mg 143mg Kidney bean
Iron 5.65mg 8.2mg Kidney bean
Magnesium 77mg 140mg Kidney bean
Phosphorus 414mg 407mg Garlic powder
Potassium 1193mg 1406mg Kidney bean
Sodium 60mg 24mg Kidney bean
Zinc 2.99mg 2.79mg Garlic powder
Copper 0.533mg 0.958mg Kidney bean
Vitamin E 0.67mg 0.22mg Garlic powder
Vitamin C 1.2mg 4.5mg Kidney bean
Vitamin B1 0.435mg 0.529mg Kidney bean
Vitamin B2 0.141mg 0.219mg Kidney bean
Vitamin B3 0.796mg 2.06mg Kidney bean
Vitamin B5 0.743mg 0.78mg Kidney bean
Vitamin B6 1.654mg 0.397mg Garlic powder
Folate 47µg 394µg Kidney bean
Vitamin K 0.4µg 19µg Kidney bean
Tryptophan 0.121mg 0.279mg Kidney bean
Threonine 0.374mg 0.992mg Kidney bean
Isoleucine 0.414mg 1.041mg Kidney bean
Leucine 0.728mg 1.882mg Kidney bean
Lysine 0.768mg 1.618mg Kidney bean
Methionine 0.111mg 0.355mg Kidney bean
Phenylalanine 0.525mg 1.275mg Kidney bean
Valine 0.667mg 1.233mg Kidney bean
Histidine 0.263mg 0.656mg Kidney bean
Saturated Fat 0.249g 0.12g Kidney bean
Monounsaturated Fat 0.115g 0.064g Garlic powder
Polyunsaturated fat 0.178g 0.457g Kidney bean
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 bean
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
53%
Garlic powder
60%
Kidney bean
Minerals Daily Need Coverage Score
105%
Garlic powder
143%
Kidney bean

Comparison summary

Which food is lower in Sugar?
Kidney bean
Kidney bean is lower in Sugar (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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.