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  6. Garlic powder vs. Kidney beans raw

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

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What are the differences between garlic powder and kidney beans raw?

  • Garlic powder is higher in vitamin B6 and selenium, yet kidney beans raw 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 beans raw. While garlic powder has 23.9µg of selenium, kidney beans raw has only 3.2µg.
  • The glycemic index of garlic powder is lower.

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

Infographic

Garlic powder vs Kidney beans 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 100% 43% 124% 308% 319% 76% 174% 3.1% 133% 17%
Contains more SeleniumSelenium +646.9%
Contains more MagnesiumMagnesium +81.8%
Contains more CalciumCalcium +81%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +45.1%
Contains more CopperCopper +79.7%
Contains less SodiumSodium -60%
~equal in Zinc ~2.79mg
~equal in Phosphorus ~407mg
~equal in Manganese ~1.021mg

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 15% 0% 4.4% 0% 132% 51% 39% 47% 92% 0% 48% 296% 0%
Contains more Vitamin EVitamin E +204.5%
Contains more Vitamin B6Vitamin B6 +316.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin B1Vitamin B1 +21.6%
Contains more Vitamin B2Vitamin B2 +55.3%
Contains more Vitamin B3Vitamin B3 +158.8%
Contains more Vitamin KVitamin K +4650%
Contains more FolateFolate +738.3%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.78mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Kidney beans raw DV% diff.
Vitamin B6 1.654mg 0.397mg 97%
Folate 47µg 394µg 87%
Fiber 9g 24.9g 64%
Copper 0.533mg 0.958mg 47%
Selenium 23.9µg 3.2µg 38%
Iron 5.65mg 8.2mg 32%
Vitamin K 0.4µg 19µg 16%
Magnesium 77mg 140mg 15%
Protein 16.55g 23.58g 14%
Choline 67.5mg 12%
Vitamin B3 0.796mg 2.06mg 8%
Vitamin B1 0.435mg 0.529mg 8%
Potassium 1193mg 1406mg 6%
Vitamin B2 0.141mg 0.219mg 6%
Calcium 79mg 143mg 6%
Carbs 72.73g 60.01g 4%
Vitamin C 1.2mg 4.5mg 4%
Vitamin E 0.67mg 0.22mg 3%
Sodium 60mg 24mg 2%
Manganese 0.979mg 1.021mg 2%
Zinc 2.99mg 2.79mg 2%
Polyunsaturated fat 0.178g 0.457g 2%
Phosphorus 414mg 407mg 1%
Saturated fat 0.249g 0.12g 1%
Vitamin B5 0.743mg 0.78mg 1%
Calories 331kcal 333kcal 0%
Fats 0.73g 0.83g 0%
Net carbs 63.73g 35.11g N/A
Sugar 2.43g 2.23g N/A
Monounsaturated fat 0.115g 0.064g 0%
Tryptophan 0.121mg 0.279mg 0%
Threonine 0.374mg 0.992mg 0%
Isoleucine 0.414mg 1.041mg 0%
Leucine 0.728mg 1.882mg 0%
Lysine 0.768mg 1.618mg 0%
Methionine 0.111mg 0.355mg 0%
Phenylalanine 0.525mg 1.275mg 0%
Valine 0.667mg 1.233mg 0%
Histidine 0.263mg 0.656mg 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
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 CarbsCarbs +21.2%
Contains more ProteinProtein +42.5%
Contains more FatsFats +13.7%
Contains more WaterWater +82.2%
~equal in Other ~3.83g

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 0.12 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.457 g
Contains more Mono. FatMonounsaturated fat +79.7%
Contains less Sat. FatSaturated fat -51.8%
Contains more Poly. FatPolyunsaturated fat +156.7%

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 raw - 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.