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  6. Garlic powder vs. Navy bean raw

Garlic powder vs. Navy bean raw — In-Depth Nutrition Comparison

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What are the main differences between garlic powder and navy bean raw?

  • Garlic powder is richer in vitamin B6, iron, phosphorus, selenium, potassium, manganese, copper, and zinc, yet navy bean raw is richer in folate and vitamin C.
  • Garlic powder's daily need coverage for vitamin B6 is 113% higher.
  • Garlic powder has 40 times more selenium than navy bean raw. Garlic powder has 23.9µg of selenium, while navy bean raw has 0.6µg.
  • Garlic powder has a lower glycemic index than navy bean raw.

We used Spices, garlic powder and Beans, navy, mature seeds, sprouted, raw types in this comparison.

Infographic

Garlic powder vs Navy bean 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more CalciumCalcium +426.7%
Contains more PotassiumPotassium +288.6%
Contains more IronIron +192.7%
Contains more CopperCopper +49.7%
Contains more ZincZinc +236%
Contains more PhosphorusPhosphorus +314%
Contains more ManganeseManganese +140%
Contains more SeleniumSelenium +3883.3%
Contains more MagnesiumMagnesium +31.2%
Contains less SodiumSodium -78.3%

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +11.5%
Contains more Vitamin B6Vitamin B6 +766%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +1466.7%
Contains more Vitamin B2Vitamin B2 +52.5%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B5Vitamin B5 +11%
Contains more FolateFolate +180.9%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Navy bean raw DV% diff.
Vitamin B6 1.654mg 0.191mg 113%
Iron 5.65mg 1.93mg 47%
Phosphorus 414mg 100mg 45%
Selenium 23.9µg 0.6µg 42%
Fiber 9g 36%
Potassium 1193mg 307mg 26%
Manganese 0.979mg 0.408mg 25%
Folate 47µg 132µg 21%
Protein 16.55g 6.15g 21%
Vitamin C 1.2mg 18.8mg 20%
Carbs 72.73g 13.05g 20%
Copper 0.533mg 0.356mg 20%
Zinc 2.99mg 0.89mg 19%
Calories 331kcal 67kcal 13%
Choline 67.5mg 12%
Vitamin B2 0.141mg 0.215mg 6%
Calcium 79mg 15mg 6%
Magnesium 77mg 101mg 6%
Vitamin E 0.67mg 4%
Vitamin B1 0.435mg 0.39mg 4%
Vitamin B3 0.796mg 1.22mg 3%
Sodium 60mg 13mg 2%
Vitamin B5 0.743mg 0.825mg 2%
Polyunsaturated fat 0.178g 0.407g 2%
Saturated fat 0.249g 0.085g 1%
Fats 0.73g 0.7g 0%
Net carbs 63.73g 13.05g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Monounsaturated fat 0.115g 0.052g 0%
Tryptophan 0.121mg 0.064mg 0%
Threonine 0.374mg 0.258mg 0%
Isoleucine 0.414mg 0.273mg 0%
Leucine 0.728mg 0.442mg 0%
Lysine 0.768mg 0.35mg 0%
Methionine 0.111mg 0.064mg 0%
Phenylalanine 0.525mg 0.31mg 0%
Valine 0.667mg 0.316mg 0%
Histidine 0.263mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +169.1%
Contains more CarbsCarbs +457.3%
Contains more OtherOther +272.6%
Contains more WaterWater +1127.1%
~equal in Fats ~0.7g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +121.2%
Contains less Sat. FatSaturated fat -65.9%
Contains more Poly. FatPolyunsaturated fat +128.7%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.