Lentils vs. Garlic Powder
Nutrition comparison of Cooked Lentils and Garlic Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
garlic powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and garlic powder:
- Both garlic powder and lentils are high in calories, dietary fiber, iron, potassium and protein.
- Garlic powder has more thiamin and Vitamin B6, however, lentil contains more folate.
- Garlic powder is an excellent source of calcium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Garlic Powder (Spices, garlic powder) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic powder and lentils are high in calories. Garlic powder has 185% more calories than lentil - garlic powder has 331 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is heavier in protein, lighter in carbs and similar to garlic powder for fat. Lentils has a macronutrient ratio of 31:69:0 and for garlic powder, 18:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Garlic Powder | |
|---|---|---|
| Protein | 31% | 18% |
| Carbohydrates | 69% | 80% |
| Fat | ~ | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic powder is high in carbohydrates and lentil has 72% less carbohydrates than garlic powder - garlic powder has 72.7g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Both garlic powder and lentils are high in dietary fiber. Garlic powder has 14% more dietary fiber than lentil - garlic powder has 9g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Garlic powder and lentils contain similar amounts of sugar - garlic powder has 2.4g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Both garlic powder and lentils are high in protein. Garlic powder has 83% more protein than lentil - garlic powder has 16.6g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both garlic powder and lentils are low in saturated fat - garlic powder has 0.25g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Garlic powder and lentils contain similar amounts of Vitamin C - garlic powder has 1.2mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Lentils and garlic powder contain similar amounts of Vitamin A - lentil has 2.4ug of Vitamin A per 100 grams and garlic powder does not contain significant amounts.
Vitamin E
Garlic powder and lentils contain similar amounts of Vitamin E - garlic powder has 0.67mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Garlic powder and lentils contain similar amounts of Vitamin K - garlic powder has 0.4ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Garlic powder has more thiamin and Vitamin B6, however, lentil contains more folate. Both lentils and garlic powder contain significant amounts of riboflavin, niacin and pantothenic acid.
| Lentils | Garlic Powder | |
|---|---|---|
| Thiamin | 0.169 MG | 0.435 MG |
| Riboflavin | 0.073 MG | 0.141 MG |
| Niacin | 1.06 MG | 0.796 MG |
| Pantothenic acid | 0.638 MG | 0.743 MG |
| Vitamin B6 | 0.178 MG | 1.654 MG |
| Folate | 181 UG | 47 UG |
Minerals
calcium
Garlic powder is an excellent source of calcium and it has 316% more calcium than lentil - garlic powder has 79mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both garlic powder and lentils are high in iron. Garlic powder has 70% more iron than lentil - garlic powder has 5.7mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Both garlic powder and lentils are high in potassium. Garlic powder has 223% more potassium than lentil - garlic powder has 1193mg of potassium per 100 grams and lentil has 369mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lentil has more alpha linoleic acid (ALA) than garlic powder per 100 grams.
| Lentils | Garlic Powder | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.012 G |
| Total | 0.037 G | 0.012 G |
omega 6s
Comparing omega-6 fatty acids, both lentils and garlic powder contain significant amounts of linoleic acid.
| Lentils | Garlic Powder | |
|---|---|---|
| linoleic acid | 0.137 G | 0.143 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.137 G | 0.165 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: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Garlic Powder (Spices, garlic powder) .
Cooked Lentils g
()
|
Daily Values (%) |
Garlic Powder g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 lentils contain more calories in 100 grams?Both garlic powder and lentils are high in calories. Garlic powder has 190% more calories than lentil - garlic powder has 331 calories in 100g and lentil has 116 calories.
Is garlic powder or lentils better for protein?
Both garlic powder and lentils are high in protein. Garlic powder has 80% more protein than lentil - garlic powder has 16.6g of protein per 100 grams and lentil has 9g of protein.
Does garlic powder or lentils have more carbohydrates?
By weight, garlic powder is high in carbohydrates and lentil has 70% fewer carbohydrates than garlic powder - garlic powder has 72.7g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does garlic powder or lentils contain more calcium?
Garlic powder is a rich source of calcium and it has 320% more calcium than lentil - garlic powder has 79mg of calcium in 100 grams and lentil has 19mg of calcium.
Does garlic powder or lentils contain more iron?
Both garlic powder and lentils are high in iron. Garlic powder has 70% more iron than lentil - garlic powder has 5.7mg of iron in 100 grams and lentil has 3.3mg of iron.
Does garlic powder or lentils contain more potassium?
Both garlic powder and lentils are high in potassium. Garlic powder has 220% more potassium than lentil - garlic powder has 1193mg of potassium in 100 grams and lentil has 369mg of potassium.