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  6. Garlic powder vs. Spinach raw

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

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What are the differences between garlic powder and spinach raw?

  • Garlic powder is higher in vitamin B6, phosphorus, copper, selenium, iron, and vitamin B1, yet spinach raw is higher in vitamin K, vitamin A, folate, and vitamin C.
  • Spinach raw's daily need coverage for vitamin K is 402% more.
  • Garlic powder has 24 times more selenium than spinach raw. While garlic powder has 23.9µg of selenium, spinach raw has only 1µg.
  • The glycemic index of garlic powder is lower.

We used Spices, garlic powder and Spinach, raw types in this article.

Infographic

Garlic powder vs Spinach 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PotassiumPotassium +113.8%
Contains more IronIron +108.5%
Contains more CopperCopper +310%
Contains more ZincZinc +464.2%
Contains more PhosphorusPhosphorus +744.9%
Contains less SodiumSodium -24.1%
Contains more SeleniumSelenium +2290%
Contains more CalciumCalcium +25.3%
~equal in Magnesium ~79mg
~equal in Manganese ~0.897mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +457.7%
Contains more Vitamin B5Vitamin B5 +1043.1%
Contains more Vitamin B6Vitamin B6 +748.2%
Contains more CholineCholine +249.7%
Contains more Vitamin CVitamin C +2241.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +203%
Contains more Vitamin B2Vitamin B2 +34%
Contains more Vitamin KVitamin K +120625%
Contains more FolateFolate +312.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic powder Spinach raw DV% diff.
Vitamin K 0.4µg 482.9µg 402%
Vitamin B6 1.654mg 0.195mg 112%
Vitamin A 0µg 469µg 52%
Phosphorus 414mg 49mg 52%
Copper 0.533mg 0.13mg 45%
Selenium 23.9µg 1µg 42%
Iron 5.65mg 2.71mg 37%
Folate 47µg 194µg 37%
Vitamin B1 0.435mg 0.078mg 30%
Vitamin C 1.2mg 28.1mg 30%
Fiber 9g 2.2g 27%
Protein 16.55g 2.86g 27%
Carbs 72.73g 3.63g 23%
Zinc 2.99mg 0.53mg 22%
Potassium 1193mg 558mg 19%
Calories 331kcal 23kcal 15%
Vitamin B5 0.743mg 0.065mg 14%
Choline 67.5mg 19.3mg 9%
Vitamin E 0.67mg 2.03mg 9%
Vitamin B2 0.141mg 0.189mg 4%
Manganese 0.979mg 0.897mg 4%
Calcium 79mg 99mg 2%
Sodium 60mg 79mg 1%
Fats 0.73g 0.39g 1%
Saturated fat 0.249g 0.063g 1%
Net carbs 63.73g 1.43g N/A
Magnesium 77mg 79mg 0%
Sugar 2.43g 0.42g N/A
Vitamin B3 0.796mg 0.724mg 0%
Monounsaturated fat 0.115g 0.01g 0%
Polyunsaturated fat 0.178g 0.165g 0%
Tryptophan 0.121mg 0.039mg 0%
Threonine 0.374mg 0.122mg 0%
Isoleucine 0.414mg 0.147mg 0%
Leucine 0.728mg 0.223mg 0%
Lysine 0.768mg 0.174mg 0%
Methionine 0.111mg 0.053mg 0%
Phenylalanine 0.525mg 0.129mg 0%
Valine 0.667mg 0.161mg 0%
Histidine 0.263mg 0.064mg 0%
Fructose 0.31g 0.15g 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
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +478.7%
Contains more FatsFats +87.2%
Contains more CarbsCarbs +1903.6%
Contains more OtherOther +105.8%
Contains more WaterWater +1317.1%

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +1050%
Contains less Sat. FatSaturated fat -74.7%
~equal in Polyunsaturated fat ~0.165g

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
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +2828.6%
Contains more FructoseFructose +106.7%
Contains more GlucoseGlucose +57.1%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.