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  6. Garlic powder vs. Bran raw

Garlic powder vs. Bran raw — In-Depth Nutrition Comparison

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Summary of differences between garlic powder and bran raw

  • Garlic powder has more vitamin B6, potassium, and copper, while bran raw has more manganese, vitamin B1, phosphorus, selenium, magnesium, fiber, and vitamin B5.
  • Bran raw covers your daily need for manganese, 202% more than garlic powder.
  • Garlic powder contains 10 times more vitamin B6 than bran raw. While garlic powder contains 1.654mg of vitamin B6, bran raw contains only 0.165mg.
  • Garlic powder has a lower glycemic index. The glycemic index of garlic powder is 5, while the glycemic index of bran raw is 56.

These are the specific foods used in this comparison Spices, garlic powder and Oat bran, raw.

Infographic

Garlic powder vs Bran 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more CalciumCalcium +36.2%
Contains more PotassiumPotassium +110.8%
Contains more CopperCopper +32.3%
Contains more MagnesiumMagnesium +205.2%
Contains more PhosphorusPhosphorus +77.3%
Contains less SodiumSodium -93.3%
Contains more ManganeseManganese +475.1%
Contains more SeleniumSelenium +89.1%
~equal in Iron ~5.41mg
~equal in Zinc ~3.11mg

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 0% 0% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B6Vitamin B6 +902.4%
Contains more CholineCholine +109.6%
Contains more Vitamin EVitamin E +50.7%
Contains more Vitamin B1Vitamin B1 +169%
Contains more Vitamin B2Vitamin B2 +56%
Contains more Vitamin B3Vitamin B3 +17.3%
Contains more Vitamin B5Vitamin B5 +101.1%
Contains more Vitamin KVitamin K +700%
Contains more FolateFolate +10.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Bran raw DV% diff.
Manganese 0.979mg 5.63mg 202%
Vitamin B6 1.654mg 0.165mg 115%
Vitamin B1 0.435mg 1.17mg 61%
Phosphorus 414mg 734mg 46%
Selenium 23.9µg 45.2µg 39%
Magnesium 77mg 235mg 38%
Fiber 9g 15.4g 26%
Potassium 1193mg 566mg 18%
Polyunsaturated fat 0.178g 2.766g 17%
Vitamin B5 0.743mg 1.494mg 15%
Copper 0.533mg 0.403mg 14%
Fats 0.73g 7.03g 10%
Monounsaturated fat 0.115g 2.376g 6%
Choline 67.5mg 32.2mg 6%
Vitamin B2 0.141mg 0.22mg 6%
Saturated fat 0.249g 1.328g 5%
Calories 331kcal 246kcal 4%
Iron 5.65mg 5.41mg 3%
Vitamin K 0.4µg 3.2µg 2%
Sodium 60mg 4mg 2%
Vitamin E 0.67mg 1.01mg 2%
Calcium 79mg 58mg 2%
Carbs 72.73g 66.22g 2%
Protein 16.55g 17.3g 2%
Vitamin B3 0.796mg 0.934mg 1%
Folate 47µg 52µg 1%
Zinc 2.99mg 3.11mg 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 50.82g N/A
Sugar 2.43g 1.45g N/A
Tryptophan 0.121mg 0.335mg 0%
Threonine 0.374mg 0.502mg 0%
Isoleucine 0.414mg 0.668mg 0%
Leucine 0.728mg 1.374mg 0%
Lysine 0.768mg 0.76mg 0%
Methionine 0.111mg 0.335mg 0%
Phenylalanine 0.525mg 0.908mg 0%
Valine 0.667mg 0.964mg 0%
Histidine 0.263mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more OtherOther +22.1%
Contains more FatsFats +863%
~equal in Protein ~17.3g
~equal in Carbs ~66.22g
~equal in Water ~6.55g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +1966.1%
Contains more Poly. FatPolyunsaturated fat +1453.9%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.