White Beans vs. Garlic Powder
Nutrition comparison of White 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
white beans
versus
garlic powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white beans and garlic powder:
- Both garlic powder and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Garlic powder has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
- Garlic powder is an excellent source of protein.
USDA sources for nutritional information: White Beans (Beans, white, mature seeds, canned) and Garlic Powder (Spices, garlic powder) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic powder and white beans are high in calories. Garlic powder has 190% more calories than white bean - garlic powder has 331 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, white beans is heavier in protein, lighter in carbs and similar to garlic powder for fat. White beans has a macronutrient ratio of 25:73:2 and for garlic powder, 18:82:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Beans | Garlic Powder | |
|---|---|---|
| Protein | 25% | 18% |
| Carbohydrates | 73% | 82% |
| Fat | 2% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Garlic powder is high in carbohydrates and white bean has 71% less carbohydrates than garlic powder - garlic powder has 72.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both garlic powder and white beans are high in dietary fiber. Garlic powder has 88% more dietary fiber than white bean - garlic powder has 9g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
Garlic powder and white beans contain similar amounts of sugar - garlic powder has 2.4g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Garlic powder is an excellent source of protein and it has 128% more protein than white bean - garlic powder has 16.6g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both garlic powder and white beans are low in saturated fat - garlic powder has 0.25g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin C
Garlic powder has more Vitamin C than white bean - garlic powder has 1.2mg of Vitamin C per 100 grams and white bean does not contain significant amounts.
Vitamin E
Garlic powder and white beans contain similar amounts of Vitamin E - garlic powder has 0.67mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
Garlic powder and white beans contain similar amounts of Vitamin K - garlic powder has 0.4ug of Vitamin K per 100 grams and white bean has 2.9ug of Vitamin K.
The B Vitamins
Garlic powder has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6. Both white beans and garlic powder contain significant amounts of folate.
| White Beans | Garlic Powder | |
|---|---|---|
| Thiamin | 0.096 MG | 0.435 MG |
| Riboflavin | 0.037 MG | 0.141 MG |
| Niacin | 0.113 MG | 0.796 MG |
| Pantothenic acid | 0.185 MG | 0.743 MG |
| Vitamin B6 | 0.075 MG | 1.654 MG |
| Folate | 65 UG | 47 UG |
Minerals
calcium
Both garlic powder and white beans are high in calcium. Garlic powder has a little more calcium (8%) than white bean by weight - garlic powder has 79mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both garlic powder and white beans are high in iron. Garlic powder has 89% more iron than white bean - garlic powder has 5.7mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both garlic powder and white beans are high in potassium. Garlic powder has 163% more potassium than white bean - garlic powder has 1193mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bean has more alpha linoleic acid (ALA) than garlic powder per 100 grams.
| White Beans | Garlic Powder | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.012 G |
| Total | 0.056 G | 0.012 G |
omega 6s
Comparing omega-6 fatty acids, garlic powder has more linoleic acid than white bean per 100 grams.
| White Beans | Garlic Powder | |
|---|---|---|
| linoleic acid | 0.067 G | 0.143 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.067 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: White Beans (Beans, white, mature seeds, canned) and Garlic Powder (Spices, garlic powder) .
White 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 white beans contain more calories in 100 grams?Both garlic powder and white beans are high in calories. Garlic powder has 190% more calories than white bean - garlic powder has 331 calories in 100g and white bean has 114 calories.
Does garlic powder or white beans have more carbohydrates?
By weight, garlic powder is high in carbohydrates and white bean has 70% fewer carbohydrates than garlic powder - garlic powder has 72.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does garlic powder or white beans contain more calcium?
Both garlic powder and white beans are high in calcium. Garlic powder has a little more calcium ( 10%) than white bean by weight - garlic powder has 79mg of calcium in 100 grams and white bean has 73mg of calcium.
Does garlic powder or white beans contain more iron?
Both garlic powder and white beans are high in iron. Garlic powder has 90% more iron than white bean - garlic powder has 5.7mg of iron in 100 grams and white bean has 3mg of iron.
Does garlic powder or white beans contain more potassium?
Both garlic powder and white beans are high in potassium. Garlic powder has 160% more potassium than white bean - garlic powder has 1193mg of potassium in 100 grams and white bean has 454mg of potassium.