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Garlic powder vs. Oats — In-Depth Nutrition Comparison

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How are garlic powder and oats different?

  • Garlic powder is richer in vitamin B6, potassium, and iron, while oats are higher in manganese, vitamin B1, magnesium, phosphorus, vitamin B5, copper, and zinc.
  • Oats cover your daily need for manganese, 171% more than garlic powder.
  • Garlic powder contains 14 times more vitamin B6 than oats. Garlic powder contains 1.654mg of vitamin B6, while oats contain 0.119mg.
  • Oats have a higher glycemic index (59) than garlic powder (5).

Spices, garlic powder and Oats types were used in this article.

Infographic

Garlic powder vs Oats infographic
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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%
Oats
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more CalciumCalcium +46.3%
Contains more PotassiumPotassium +178.1%
Contains more IronIron +19.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +129.9%
Contains more CopperCopper +17.4%
Contains more ZincZinc +32.8%
Contains more PhosphorusPhosphorus +26.3%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +402.1%

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%
Oats
4
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% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +1289.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +75.4%
Contains more Vitamin B3Vitamin B3 +20.7%
Contains more Vitamin B5Vitamin B5 +81.6%
Contains more FolateFolate +19.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.139mg
~equal in Vitamin B12 ~0µg

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
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more OtherOther +105.8%
Contains more FatsFats +845.2%
Contains more WaterWater +27.4%
~equal in Protein ~16.89g
~equal in Carbs ~66.27g

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
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -79.5%
Contains more Mono. FatMonounsaturated fat +1793.9%
Contains more Poly. FatPolyunsaturated fat +1324.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic powder Oats
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic powder Oats DV% diff.
Manganese 0.979mg 4.916mg 171%
Vitamin B6 1.654mg 0.119mg 118%
Selenium 23.9µg 43%
Vitamin B1 0.435mg 0.763mg 27%
Magnesium 77mg 177mg 24%
Potassium 1193mg 429mg 22%
Phosphorus 414mg 523mg 16%
Polyunsaturated fat 0.178g 2.535g 16%
Vitamin B5 0.743mg 1.349mg 12%
Choline 67.5mg 12%
Iron 5.65mg 4.72mg 12%
Copper 0.533mg 0.626mg 10%
Fats 0.73g 6.9g 9%
Zinc 2.99mg 3.97mg 9%
Fiber 9g 10.6g 6%
Monounsaturated fat 0.115g 2.178g 5%
Vitamin E 0.67mg 4%
Saturated fat 0.249g 1.217g 4%
Sodium 60mg 2mg 3%
Calcium 79mg 54mg 3%
Calories 331kcal 389kcal 3%
Carbs 72.73g 66.27g 2%
Folate 47µg 56µg 2%
Vitamin B3 0.796mg 0.961mg 1%
Protein 16.55g 16.89g 1%
Vitamin C 1.2mg 0mg 1%
Net carbs 63.73g 55.67g N/A
Sugar 2.43g N/A
Vitamin B2 0.141mg 0.139mg 0%
Vitamin K 0.4µg 0%
Tryptophan 0.121mg 0.234mg 0%
Threonine 0.374mg 0.575mg 0%
Isoleucine 0.414mg 0.694mg 0%
Leucine 0.728mg 1.284mg 0%
Lysine 0.768mg 0.701mg 0%
Methionine 0.111mg 0.312mg 0%
Phenylalanine 0.525mg 0.895mg 0%
Valine 0.667mg 0.937mg 0%
Histidine 0.263mg 0.405mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
Garlic powder
30%
Oats
Minerals Daily Need Coverage Score
110%
Garlic powder
154%
Oats

Comparison summary

Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 58mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $2.2)
Which food is lower in Saturated fat?
Garlic powder
Garlic powder is lower in Saturated fat (difference - 0.968g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 54)
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.
Which food is richer in vitamins?
?
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

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.