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  6. Garlic vs. Garlic powder

Garlic vs. Garlic powder — In-Depth Nutrition Comparison

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A recap on the differences between garlic and garlic powder

  • Garlic has more vitamin C and manganese; however, garlic powder is higher in iron, phosphorus, vitamin B6, fiber, copper, protein, potassium, and vitamin B1.
  • Garlic powder covers your daily iron needs 49% more than garlic.
  • Garlic powder contains 26 times less vitamin C than garlic. Garlic contains 31.2mg of vitamin C, while garlic powder contains 1.2mg.
  • The glycemic index of garlic is higher.

Food varieties used in this article are Garlic, raw and Spices, garlic powder.

Infographic

Garlic vs Garlic powder infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Garlic
Garlic
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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%
Contains more CalciumCalcium +129.1%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +70.8%
Contains more MagnesiumMagnesium +208%
Contains more PotassiumPotassium +197.5%
Contains more IronIron +232.4%
Contains more CopperCopper +78.3%
Contains more ZincZinc +157.8%
Contains more PhosphorusPhosphorus +170.6%
Contains more SeleniumSelenium +68.3%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Garlic
Garlic
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 104% 0% 0% 1.6% 50% 25% 13% 36% 285% 0% 4.3% 2.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4% 0% 0% 13% 109% 33% 15% 45% 382% 0% 1% 35%
Contains more Vitamin CVitamin C +2500%
Contains more Vitamin KVitamin K +325%
Contains more Vitamin EVitamin E +737.5%
Contains more Vitamin B1Vitamin B1 +117.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +13.7%
Contains more Vitamin B5Vitamin B5 +24.7%
Contains more Vitamin B6Vitamin B6 +33.9%
Contains more FolateFolate +1466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Garlic powder DV% diff.
Iron 1.7mg 5.65mg 49%
Phosphorus 153mg 414mg 37%
Vitamin C 31.2mg 1.2mg 33%
Vitamin B6 1.235mg 1.654mg 32%
Manganese 1.672mg 0.979mg 30%
Fiber 2.1g 9g 28%
Copper 0.299mg 0.533mg 26%
Potassium 401mg 1193mg 23%
Protein 6.36g 16.55g 20%
Vitamin B1 0.2mg 0.435mg 20%
Selenium 14.2µg 23.9µg 18%
Zinc 1.16mg 2.99mg 17%
Carbs 33.06g 72.73g 13%
Magnesium 25mg 77mg 12%
Folate 3µg 47µg 11%
Calcium 181mg 79mg 10%
Calories 149kcal 331kcal 9%
Choline 23.2mg 67.5mg 8%
Vitamin E 0.08mg 0.67mg 4%
Vitamin B5 0.596mg 0.743mg 3%
Sodium 17mg 60mg 2%
Vitamin B2 0.11mg 0.141mg 2%
Vitamin B3 0.7mg 0.796mg 1%
Vitamin K 1.7µg 0.4µg 1%
Saturated fat 0.089g 0.249g 1%
Omega-3 (ALA) 0.012g 1%
Protein per 100 calories 4.3g 5g N/A
Calories per 10 g protein 234kcal 200kcal N/A
Weight per 100 calories 67g 30g N/A
Fats 0.5g 0.73g 0%
Net carbs 30.96g 63.73g N/A
Sugar 1g 2.43g N/A
Monounsaturated fat 0.011g 0.115g 0%
Polyunsaturated fat 0.249g 0.178g 0%
Tryptophan 0.066mg 0.121mg 0%
Threonine 0.157mg 0.374mg 0%
Isoleucine 0.217mg 0.414mg 0%
Leucine 0.308mg 0.728mg 0%
Lysine 0.273mg 0.768mg 0%
Methionine 0.076mg 0.111mg 0%
Phenylalanine 0.183mg 0.525mg 0%
Valine 0.291mg 0.667mg 0%
Histidine 0.113mg 0.263mg 0%
Fructose 0.31g 0%
Omega-6 (Eicosadienoic acid) 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
1
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more WaterWater +808.2%
Contains more ProteinProtein +160.2%
Contains more FatsFats +46%
Contains more CarbsCarbs +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
2
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Poly. FatPolyunsaturated fat +39.9%
Contains more Mono. FatMonounsaturated fat +945.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.