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.
Detailed nutritional comparison of black beans and garlic powder is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Black Beans src
Image of Garlic Powder src

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) .

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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.