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  6. Garlic powder vs. Flax seeds

Garlic powder vs. Flax seeds — In-Depth Nutrition Comparison

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Significant differences between Garlic powder and Flax seeds

  • Garlic powder is richer in Vitamin B6, while Flax seeds are higher in Vitamin B1, Copper, Magnesium, Fiber, Manganese, Phosphorus, Calcium, and Vitamin B3.
  • Flax seeds covers your daily Vitamin B1 needs 101% more than Garlic powder.
  • Garlic powder has 3 times more Vitamin B6 than Flax seeds. Garlic powder has 1.654mg of Vitamin B6, while Flax seeds have 0.473mg.
  • Garlic powder is lower in Saturated Fat.

Specific food types used in this comparison are Spices, garlic powder and Seeds, flaxseed.

Infographic

Garlic powder vs Flax seeds 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more PotassiumPotassium +46.7%
Contains more MagnesiumMagnesium +409.1%
Contains more CalciumCalcium +222.8%
Contains more CopperCopper +128.9%
Contains more ZincZinc +45.2%
Contains more PhosphorusPhosphorus +55.1%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +153.5%
~equal in Iron ~5.73mg
~equal in Selenium ~25.4µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +100%
Contains more Vitamin EVitamin E +116.1%
Contains more Vitamin B6Vitamin B6 +249.7%
Contains more Vitamin B1Vitamin B1 +277.9%
Contains more Vitamin B2Vitamin B2 +14.2%
Contains more Vitamin B3Vitamin B3 +286.9%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin KVitamin K +975%
Contains more FolateFolate +85.1%
Contains more CholineCholine +16.6%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more CarbsCarbs +151.8%
Contains more ProteinProtein +10.5%
Contains more FatsFats +5675.3%
~equal in Water ~6.96g
~equal in Other ~3.71g

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
9% 19% 72%
Saturated Fat: Sat. Fat 3.663 g
Monounsaturated Fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated Fat -93.2%
Contains more Mono. FatMonounsaturated Fat +6445.2%
Contains more Poly. FatPolyunsaturated fat +16040.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +78.3%
Contains more FructoseFructose +∞%
Contains more GlucoseGlucose +471.4%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Flax seeds
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic powder Flax seeds Opinion
Calories 331kcal 534kcal Flax seeds
Protein 16.55g 18.29g Flax seeds
Fats 0.73g 42.16g Flax seeds
Vitamin C 1.2mg 0.6mg Garlic powder
Net carbs 63.73g 1.58g Garlic powder
Carbs 72.73g 28.88g Garlic powder
Magnesium 77mg 392mg Flax seeds
Calcium 79mg 255mg Flax seeds
Potassium 1193mg 813mg Garlic powder
Iron 5.65mg 5.73mg Flax seeds
Sugar 2.43g 1.55g Flax seeds
Fiber 9g 27.3g Flax seeds
Copper 0.533mg 1.22mg Flax seeds
Zinc 2.99mg 4.34mg Flax seeds
Phosphorus 414mg 642mg Flax seeds
Sodium 60mg 30mg Flax seeds
Vitamin E 0.67mg 0.31mg Garlic powder
Manganese 0.979mg 2.482mg Flax seeds
Selenium 23.9µg 25.4µg Flax seeds
Vitamin B1 0.435mg 1.644mg Flax seeds
Vitamin B2 0.141mg 0.161mg Flax seeds
Vitamin B3 0.796mg 3.08mg Flax seeds
Vitamin B5 0.743mg 0.985mg Flax seeds
Vitamin B6 1.654mg 0.473mg Garlic powder
Vitamin K 0.4µg 4.3µg Flax seeds
Folate 47µg 87µg Flax seeds
Choline 67.5mg 78.7mg Flax seeds
Saturated Fat 0.249g 3.663g Garlic powder
Monounsaturated Fat 0.115g 7.527g Flax seeds
Polyunsaturated fat 0.178g 28.73g Flax seeds
Tryptophan 0.121mg 0.297mg Flax seeds
Threonine 0.374mg 0.766mg Flax seeds
Isoleucine 0.414mg 0.896mg Flax seeds
Leucine 0.728mg 1.235mg Flax seeds
Lysine 0.768mg 0.862mg Flax seeds
Methionine 0.111mg 0.37mg Flax seeds
Phenylalanine 0.525mg 0.957mg Flax seeds
Valine 0.667mg 1.072mg Flax seeds
Histidine 0.263mg 0.472mg Flax seeds
Fructose 0.31g 0g Garlic powder
Omega-3 - ALA 0.012g Garlic powder
Omega-6 - Eicosadienoic acid 0.022g 0.007g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Flax seeds
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
62%
Flax seeds
Minerals Daily Need Coverage Score
110%
Garlic powder
191%
Flax seeds

Comparison summary

Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 3.414g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 5)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $0.2)
Which food is lower in Sugar?
Flax seeds
Flax seeds is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 30mg)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
Which food is richer in vitamins?
Flax seeds
Flax seeds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.