Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Garlic powder vs Cumin - Health impact and Nutrition Comparison

Compare
Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on June 25, 2022
Education: Nutrition & Microbiology at YSU
Garlic powder
vs
Cumin

Summary

Cumin provides more iron, manganese, copper, potassium, Vitamin B3, and Vitamin E than garlic. However, garlic powder has more Vitamin B6 and folate. It is also lower in sodium, saturated fats, and price.

Introduction

This article will discuss the main differences in the nutrition of garlic powder and cumin, focusing on their health impact.

What's The Actual Difference?

Cumin is earthy, spicy, slightly bitter, and has a brown color. In contrast, garlic powder is white-yellow and tastes sweeter and less assertive than fresh garlic but lacks the caramelly undertones of roasted or sautéed garlic.

Garlic powder is a spice made from dehydrated garlic used in cooking to add flavor, while cumin is dried seeds of the Cuminum herb.

Nutrition

You can find nutritional infographics at the bottom of this page that visually show the differences between cumin and garlic powder.

Calories

Both cumin and garlic powder are considered high calorie-foods.

Cumin has 375 calories per 100g, whereas garlic powder contains 331 calories per 100g. As you can see, the number of calories doesn't differ much. However, garlic powder and cumin are usually consumed in small amounts, so calories don't matter much.

Fats

Cumin seeds contain 40 times more fats than garlic powder. It has 22.27g of fats per 100g, whereas garlic powder provides only 0.73g of fat.

Carbs

Garlic powder has more carbs than cumin.

Cumin seeds have 44.24g of carbs per 100g, while garlic powder contains 72.73g of carbs.

Fiber

Cumin has 10.5g of fiber and 33.74g of net carbs, while garlic powder has 9g of fiber and 63.73g of net carbs. Both fall in the range of the top 12% foods as a source of fiber.

Cholesterol

Both garlic powder and cumin have no cholesterol.

Minerals

Cumin has ten times more calcium and iron and three times more magnesium than garlic powder. It is also high in phosphorus, zinc, copper, and potassium.

In addition, cumin falls in the range of the top 2% of foods as a source of iron.

However, garlic powder provides less sodium.

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
Contains less Sodium -64.3%
Contains more Calcium +1078.5%
Contains more Iron +1074.5%
Contains more Magnesium +375.3%
Contains more Phosphorus +20.5%
Contains more Potassium +49.9%
Contains more Zinc +60.5%
Contains more Copper +62.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 212% 55% 178% 106% 8% 82% 178%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 280% 2489% 262% 214% 158% 22% 131% 289%
Contains less Sodium -64.3%
Contains more Calcium +1078.5%
Contains more Iron +1074.5%
Contains more Magnesium +375.3%
Contains more Phosphorus +20.5%
Contains more Potassium +49.9%
Contains more Zinc +60.5%
Contains more Copper +62.7%

Vitamins

Cumin contains more Vitamin A, Vitamin C, Vitamin E, Vitamin B1, Vitamin B3, Vitamin B2, and Vitamin K.

The amounts of Vitamin C and Vitamin B3 are five times higher in cumin.

Garlic powder has higher amounts of Vitamin B6 and folate.

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
:
7
Cumin
Contains more Vitamin B6 +280.2%
Contains more Folate +370%
Contains more Vitamin A +∞%
Contains more Vitamin E +397%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +475.3%
Contains more Vitamin K +1250%
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 77% 67% 0% 26% 157% 76% 86% 0% 101% 8% 0% 14%
Contains more Vitamin B6 +280.2%
Contains more Folate +370%
Contains more Vitamin A +∞%
Contains more Vitamin E +397%
Contains more Vitamin C +541.7%
Contains more Vitamin B1 +44.4%
Contains more Vitamin B2 +131.9%
Contains more Vitamin B3 +475.3%
Contains more Vitamin K +1250%

Health Benefits

Diabetes

Research indicates that cumin can aid in the reduction of blood glucose levels. Cumin supplementation resulted in a significant decrease in blood glucose and increased total and glycosylated hemoglobin in alloxan-induced diabetic rats [1].

According to a 2006 study [2], raw garlic may help lower blood sugar levels and the risk of atherosclerosis. Diabetes increases a person's risk of atherosclerosis-related inflammation, so this is of particular interest.

Cancer

Garlic powder's bioactive compounds and antioxidants may reduce oxidative stress, relieve inflammation, and prevent cellular mutation, which are the main factors that lead to cancer [3].

According to research, cumin's chemopreventive effects are linked to its ability to modulate carcinogen metabolism. Several mouse studies [4] show that cumin significantly inhibits the growth of stomach and cervical tumors.

Cardiovascular Health

Garlic powder can help lower your LDL (bad cholesterol) levels while increasing your HDL (good cholesterol). It also helps lower blood pressure and reduces plaque buildup in the arteries and blood vessels, lowering your risk of cardiovascular disease [5]. Garlic products are more effective than placebos in lowering blood pressure in hypertensive patients.

During menopause, estrogen levels drop significantly, making a woman vulnerable to heart disease. Cumin extract has hypolipidemic properties, making it a potential treatment for menopausal symptoms [6].

Downsides and Risks

Allergy

Allicin is the most biologically active sulfur-containing compound found in garlic, which can cause allergic reactions to garlic. A skin rash and asthma are common symptoms of garlic allergies. Other symptoms include hives, itching, and skin redness [7].

Profilin, a compound found in cumin, can cause an allergic reaction. Individuals who are sensitive to profilin may also be sensitive to coriander. Cumin allergies can exacerbate pollen allergies. Itching, swelling, and tingling in the mouth are common symptoms [8].

References

  1. https://pubmed.ncbi.nlm.nih.gov/12220968/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642189/
  3. https://pubmed.ncbi.nlm.nih.gov/22480662/
  4. https://www.tandfonline.com/doi/abs/10.1207/s15327914nc4702_10
  5. https://pubmed.ncbi.nlm.nih.gov/26764327/
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841243/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4954633/
  8. https://pubmed.ncbi.nlm.nih.gov/30883393/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: June 25, 2022

Infographic

Garlic powder vs Cumin infographic
Infographic link

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 Cumin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar 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 Cumin Opinion
Net carbs 63.73g 33.74g Garlic powder
Protein 16.55g 17.81g Cumin
Fats 0.73g 22.27g Cumin
Carbs 72.73g 44.24g Garlic powder
Calories 331kcal 375kcal Cumin
Starch g g
Fructose 0.31g g Garlic powder
Sugar 2.43g 2.25g Cumin
Fiber 9g 10.5g Cumin
Calcium 79mg 931mg Cumin
Iron 5.65mg 66.36mg Cumin
Magnesium 77mg 366mg Cumin
Phosphorus 414mg 499mg Cumin
Potassium 1193mg 1788mg Cumin
Sodium 60mg 168mg Garlic powder
Zinc 2.99mg 4.8mg Cumin
Copper 0.533mg 0.867mg Cumin
Vitamin A 0IU 1270IU Cumin
Vitamin E 0.67mg 3.33mg Cumin
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.2mg 7.7mg Cumin
Vitamin B1 0.435mg 0.628mg Cumin
Vitamin B2 0.141mg 0.327mg Cumin
Vitamin B3 0.796mg 4.579mg Cumin
Vitamin B5 0.743mg mg Garlic powder
Vitamin B6 1.654mg 0.435mg Garlic powder
Folate 47µg 10µg Garlic powder
Vitamin B12 0µg 0µg
Vitamin K 0.4µg 5.4µg Cumin
Tryptophan 0.121mg mg Garlic powder
Threonine 0.374mg mg Garlic powder
Isoleucine 0.414mg mg Garlic powder
Leucine 0.728mg mg Garlic powder
Lysine 0.768mg mg Garlic powder
Methionine 0.111mg mg Garlic powder
Phenylalanine 0.525mg mg Garlic powder
Valine 0.667mg mg Garlic powder
Histidine 0.263mg mg Garlic powder
Cholesterol 0mg 0mg
Trans Fat 0g g Cumin
Saturated Fat 0.249g 1.535g Garlic powder
Monounsaturated Fat 0.115g 14.04g Cumin
Polyunsaturated fat 0.178g 3.279g Cumin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Cumin
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
53
Garlic powder
51
Cumin
Mineral Summary Score
105
Garlic powder
480
Cumin

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Garlic powder
107%
Cumin
Carbohydrates
73%
Garlic powder
44%
Cumin
Fats
3%
Garlic powder
103%
Cumin

Comparison summary

Which food contains less Sodium?
Garlic powder
Garlic powder contains less Sodium (difference - 108mg)
Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 1.286g)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $1.2)
Which food is lower in Sugar?
Cumin
Cumin is lower in Sugar (difference - 0.18g)
Which food is lower in glycemic index?
Cumin
Cumin is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Cumin
Cumin is relatively richer in minerals
Which food is richer in vitamins?
Cumin
Cumin is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Cumin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170923/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.