Garlic Powder vs. Garlic
Nutrition comparison of Garlic Powder and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic powder
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic powder and garlic:
- Both garlic and garlic powder are high in calcium, calories, carbohydrates, dietary fiber and potassium.
- Garlic is an excellent source of Vitamin C.
- Garlic powder has more thiamin and folate.
- Garlic powder is an excellent source of iron and protein.
USDA sources for nutritional information: Garlic Powder (Spices, garlic powder) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and garlic powder are high in calories. Garlic powder has 122% more calories than garlic - garlic has 149 calories per 100 grams and garlic powder has 331 calories.
For macronutrient ratios, garlic powder is similar to garlic for protein, carbs and fat. Garlic powder has a macronutrient ratio of 18:82:0 and for garlic, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic Powder | Garlic | |
|---|---|---|
| Protein | 18% | 18% |
| Carbohydrates | 82% | 82% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both garlic and garlic powder are high in carbohydrates. Garlic powder has 120% more carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and garlic powder has 72.7g of carbohydrates.
dietary fiber
Both garlic and garlic powder are high in dietary fiber. Garlic powder has 329% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and garlic powder has 9g of dietary fiber.
sugar
Garlic and garlic powder contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and garlic powder has 2.4g of sugar.
Protein
protein
Garlic powder is an excellent source of protein and it has 160% more protein than garlic - garlic has 6.4g of protein per 100 grams and garlic powder has 16.6g of protein.
Fat
saturated fat
Both garlic and garlic powder are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and garlic powder has 0.25g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 25 times more Vitamin C than garlic powder - garlic has 31.2mg of Vitamin C per 100 grams and garlic powder has 1.2mg of Vitamin C.
Vitamin A
Garlic and garlic powder contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and garlic powder does not contain significant amounts.
Vitamin E
Garlic and garlic powder contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and garlic powder has 0.67mg of Vitamin E.
Vitamin K
Garlic and garlic powder contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and garlic powder has 0.4ug of Vitamin K.
The B Vitamins
Garlic powder has more thiamin and folate. Both garlic powder and garlic contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Garlic Powder | Garlic | |
|---|---|---|
| Thiamin | 0.435 MG | 0.2 MG |
| Riboflavin | 0.141 MG | 0.11 MG |
| Niacin | 0.796 MG | 0.7 MG |
| Pantothenic acid | 0.743 MG | 0.596 MG |
| Vitamin B6 | 1.654 MG | 1.235 MG |
| Folate | 47 UG | 3 UG |
Minerals
calcium
Both garlic and garlic powder are high in calcium. Garlic has 129% more calcium than garlic powder - garlic has 181mg of calcium per 100 grams and garlic powder has 79mg of calcium.
iron
Garlic powder is an excellent source of iron and it has 232% more iron than garlic - garlic has 1.7mg of iron per 100 grams and garlic powder has 5.7mg of iron.
potassium
Both garlic and garlic powder are high in potassium. Garlic powder has 198% more potassium than garlic - garlic has 401mg of potassium per 100 grams and garlic powder has 1193mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both garlic powder and garlic contain significant amounts of alpha linoleic acid (ALA).
| Garlic Powder | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.012 G | 0.02 G |
| Total | 0.012 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both garlic powder and garlic contain significant amounts of linoleic acid.
| Garlic Powder | Garlic | |
|---|---|---|
| linoleic acid | 0.143 G | 0.229 G |
| other omega 6 | 0.022 G | ~ |
| Total | 0.165 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Garlic Powder (Spices, garlic powder) and Garlic (Garlic, raw) .
Garlic Powder g
()
|
Daily Values (%) |
Garlic 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 % |
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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 or garlic powder contain more calories in 100 grams?Both garlic and garlic powder are high in calories. Garlic powder has 120% more calories than garlic - garlic has 149 calories in 100g and garlic powder has 331 calories.
Does garlic or garlic powder have more carbohydrates?
By weight, both garlic and garlic powder are high in carbohydrates. garlic powder has 120% more carbohydrates than garlic - garlic has 33.1g of carbs for 100g and garlic powder has 72.7g of carbohydrates.
Does garlic or garlic powder contain more calcium?
Both garlic and garlic powder are high in calcium. Garlic has 130% more calcium than garlic powder - garlic has 181mg of calcium in 100 grams and garlic powder has 79mg of calcium.
Does garlic or garlic powder contain more iron?
Garlic powder is an abundant source of iron and it has 230% more iron than garlic - garlic has 1.7mg of iron in 100 grams and garlic powder has 5.7mg of iron.
Does garlic or garlic powder contain more potassium?
Both garlic and garlic powder are high in potassium. Garlic powder has 200% more potassium than garlic - garlic has 401mg of potassium in 100 grams and garlic powder has 1193mg of potassium.