Black Beans vs. Garlic Powder
Nutrition comparison of Black Beans and Garlic Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
black beans
versus
garlic powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in black beans and garlic powder:
- Both garlic powder and black beans are high in dietary fiber and potassium.
- Garlic powder has more thiamin, pantothenic acid and Vitamin B6.
- Garlic powder is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Black Beans (Beans, black turtle, mature seeds, canned) and Garlic Powder (Spices, garlic powder) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic powder is high in calories and black bean has 73% less calories than garlic powder - garlic powder has 331 calories per 100 grams and black bean has 91 calories.
For macronutrient ratios, black beans is heavier in protein, lighter in carbs and similar to garlic powder for fat. Black beans has a macronutrient ratio of 26:71:3 and for garlic powder, 18:80:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Black Beans | Garlic Powder | |
|---|---|---|
| Protein | 26% | 18% |
| Carbohydrates | 71% | 80% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic powder is high in carbohydrates and black bean has 77% less carbohydrates than garlic powder - garlic powder has 72.7g of total carbs per 100 grams and black bean has 16.6g of carbohydrates.
dietary fiber
Both garlic powder and black beans are high in dietary fiber. Garlic powder has 30% more dietary fiber than black bean - garlic powder has 9g of dietary fiber per 100 grams and black bean has 6.9g of dietary fiber.
sugar
Garlic powder and black beans contain similar amounts of sugar - garlic powder has 2.4g of sugar per 100 grams and black bean has 0.23g of sugar.
Protein
protein
Garlic powder is an excellent source of protein and it has 174% more protein than black bean - garlic powder has 16.6g of protein per 100 grams and black bean has 6g of protein.
Fat
saturated fat
Both garlic powder and black beans are low in saturated fat - garlic powder has 0.25g of saturated fat per 100 grams and black bean has 0.08g of saturated fat.
Vitamins
Vitamin C
Garlic powder and black beans contain similar amounts of Vitamin C - garlic powder has 1.2mg of Vitamin C per 100 grams and black bean has 2.7mg of Vitamin C.
Vitamin A
Black beans and garlic powder contain similar amounts of Vitamin A - black bean has 1.2ug of Vitamin A per 100 grams and garlic powder does not contain significant amounts.
Vitamin E
Garlic powder and black beans contain similar amounts of Vitamin E - garlic powder has 0.67mg of Vitamin E per 100 grams and black bean has 0.62mg of Vitamin E.
Vitamin K
Garlic powder and black beans contain similar amounts of Vitamin K - garlic powder has 0.4ug of Vitamin K per 100 grams and black bean has 2.3ug of Vitamin K.
The B Vitamins
Garlic powder has more thiamin, pantothenic acid and Vitamin B6. Both black beans and garlic powder contain significant amounts of riboflavin, niacin and folate.
| Black Beans | Garlic Powder | |
|---|---|---|
| Thiamin | 0.14 MG | 0.435 MG |
| Riboflavin | 0.12 MG | 0.141 MG |
| Niacin | 0.62 MG | 0.796 MG |
| Pantothenic acid | 0.184 MG | 0.743 MG |
| Vitamin B6 | 0.055 MG | 1.654 MG |
| Folate | 61 UG | 47 UG |
Minerals
calcium
Garlic powder is an excellent source of calcium and it has 126% more calcium than black bean - garlic powder has 79mg of calcium per 100 grams and black bean has 35mg of calcium.
iron
Garlic powder is an excellent source of iron and it has 197% more iron than black bean - garlic powder has 5.7mg of iron per 100 grams and black bean has 1.9mg of iron.
potassium
Both garlic powder and black beans are high in potassium. Garlic powder has 287% more potassium than black bean - garlic powder has 1193mg of potassium per 100 grams and black bean has 308mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, black bean has more alpha linoleic acid (ALA) than garlic powder per 100 grams.
| Black Beans | Garlic Powder | |
|---|---|---|
| alpha linoleic acid | 0.057 G | 0.012 G |
| Total | 0.057 G | 0.012 G |
omega 6s
Comparing omega-6 fatty acids, garlic powder has more linoleic acid than black bean per 100 grams.
| Black Beans | Garlic Powder | |
|---|---|---|
| linoleic acid | 0.068 G | 0.143 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.068 G | 0.165 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Black Beans or Garlic Powder .
Note: The specific food items compared are: Black Beans (Beans, black turtle, mature seeds, canned) and Garlic Powder (Spices, garlic powder) .
Black Beans g
()
|
Daily Values (%) |
Garlic Powder g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic powder or black beans contain more calories in 100 grams?Garlic powder is high in calories and black bean has 70% less calories than garlic powder - garlic powder has 331 calories in 100g and black bean has 91 calories.
Does garlic powder or black beans have more carbohydrates?
By weight, garlic powder is high in carbohydrates and black bean has 80% fewer carbohydrates than garlic powder - garlic powder has 72.7g of carbs for 100g and black bean has 16.6g of carbohydrates.
Does garlic powder or black beans contain more calcium?
Garlic powder is a rich source of calcium and it has 130% more calcium than black bean - garlic powder has 79mg of calcium in 100 grams and black bean has 35mg of calcium.
Does garlic powder or black beans contain more iron?
Garlic powder is an abundant source of iron and it has 200% more iron than black bean - garlic powder has 5.7mg of iron in 100 grams and black bean has 1.9mg of iron.
Does garlic powder or black beans contain more potassium?
Both garlic powder and black beans are high in potassium. Garlic powder has 290% more potassium than black bean - garlic powder has 1193mg of potassium in 100 grams and black bean has 308mg of potassium.