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Garlic powder vs. Winged bean — In-Depth Nutrition Comparison

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How are garlic powder and winged bean different?

  • Garlic powder is higher in vitamin B6, phosphorus, iron, selenium, manganese, potassium, zinc, magnesium, and vitamin B5; however, winged bean is richer in copper.
  • Daily need coverage for vitamin B6 for garlic powder is 121% higher.
  • Garlic powder contains 34 times more selenium than winged bean. While garlic powder contains 23.9µg of selenium, winged bean contains only 0.7µg.
  • Garlic powder has a lower glycemic index (5) than winged bean (32).

Spices, garlic powder and Winged bean tuber, raw are the varieties used in this article.

Infographic

Garlic powder vs Winged bean 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 17% 9% 52% 75% 462% 38% 19% 4.6% 69% 3.8%
Contains more MagnesiumMagnesium +220.8%
Contains more CalciumCalcium +163.3%
Contains more PotassiumPotassium +103.6%
Contains more IronIron +182.5%
Contains more ZincZinc +115.1%
Contains more PhosphorusPhosphorus +820%
Contains more ManganeseManganese +84%
Contains more SeleniumSelenium +3314.3%
Contains more CopperCopper +160%
Contains less SodiumSodium -41.7%

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% 0% 0% 95% 34% 31% 7% 17% 0% 0% 14% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +14.8%
Contains more Vitamin B5Vitamin B5 +540.5%
Contains more Vitamin B6Vitamin B6 +2105.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +147.4%
Contains more CholineCholine +∞%
Contains more Vitamin B3Vitamin B3 +106%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.149mg
~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
12% 28% 57% 2%
Protein: 11.6 g
Fats: 0.9 g
Carbs: 28.1 g
Water: 57.4 g
Other: 2 g
Contains more ProteinProtein +42.7%
Contains more CarbsCarbs +158.8%
Contains more OtherOther +77%
Contains more FatsFats +23.3%
Contains more WaterWater +789.9%

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
35% 37% 28%
Saturated fat: Sat. Fat 0.222 g
Monounsaturated fat: Mono. Fat 0.234 g
Polyunsaturated fat: Poly. Fat 0.174 g
Contains less Sat. FatSaturated fat -10.8%
Contains more Mono. FatMonounsaturated fat +103.5%
~equal in Polyunsaturated fat ~0.174g

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 Winged bean
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price 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 Winged bean DV% diff.
Vitamin B6 1.654mg 0.075mg 121%
Copper 0.533mg 1.386mg 95%
Phosphorus 414mg 45mg 53%
Iron 5.65mg 2mg 46%
Selenium 23.9µg 0.7µg 42%
Fiber 9g 36%
Manganese 0.979mg 0.532mg 19%
Potassium 1193mg 586mg 18%
Carbs 72.73g 28.1g 15%
Zinc 2.99mg 1.39mg 15%
Vitamin B5 0.743mg 0.116mg 13%
Magnesium 77mg 24mg 13%
Choline 67.5mg 12%
Protein 16.55g 11.6g 10%
Calories 331kcal 148kcal 9%
Folate 47µg 19µg 7%
Vitamin B1 0.435mg 0.379mg 5%
Vitamin B3 0.796mg 1.64mg 5%
Calcium 79mg 30mg 5%
Vitamin E 0.67mg 4%
Sodium 60mg 35mg 1%
Vitamin B2 0.141mg 0.149mg 1%
Vitamin C 1.2mg 0mg 1%
Fats 0.73g 0.9g 0%
Net carbs 63.73g 28.1g N/A
Sugar 2.43g N/A
Vitamin K 0.4µg 0%
Saturated fat 0.249g 0.222g 0%
Monounsaturated fat 0.115g 0.234g 0%
Polyunsaturated fat 0.178g 0.174g 0%
Tryptophan 0.121mg 0.252mg 0%
Threonine 0.374mg 0.451mg 0%
Isoleucine 0.414mg 0.425mg 0%
Leucine 0.728mg 0.64mg 0%
Lysine 0.768mg 0.592mg 0%
Methionine 0.111mg 0.143mg 0%
Phenylalanine 0.525mg 0.451mg 0%
Valine 0.667mg 0.599mg 0%
Histidine 0.263mg 0.241mg 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 Winged bean
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
15%
Winged bean
Minerals Daily Need Coverage Score
110%
Garlic powder
75%
Winged bean

Comparison summary

Which food is lower in Sugar?
Winged bean
Winged bean is lower in Sugar (difference - 2.43g)
Which food contains less Sodium?
Winged bean
Winged bean contains less Sodium (difference - 25mg)
Which food is lower in Saturated fat?
Winged bean
Winged bean is lower in Saturated fat (difference - 0.027g)
Which food is cheaper?
Winged bean
Winged bean is cheaper (difference - $2.3)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder 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. Winged bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170070/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.