Comparing Nutrients in 100 calories Fenugreek Seed VS Garlic Powder

Weight per 100 calories

• Fenugreek Seed: 31g
• Garlic Powder: 30g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Fenugreek Seed or Garlic Powder?

Macros Ratio

	Protein	Fat	Carbs
Fenugreek Seed	24%	15%	61%
Garlic Powder	18%	2%	80%

Macro Nutrients

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	NA	0.23% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	1% 0.73g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.13% 0.094g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.021g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	20% 7.6g	7.16% 2.7g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Vitamin A	0.1% 0.93μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	3.28% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.4% 17.6μg	3.55% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.03% 0.93mg	0.4% 0.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.35% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.1% 0.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fenugreek Seed	Garlic Powder	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	130% 10.4mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 92mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	13% 7.22μg	55μg per day for Men 19-50 years
Sodium	1.4% 20.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.074% 2.74g	0.053% 1.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Fenugreek Seed vs Garlic Powder:

• Fenugreek Seed Spices have 2.7 times more Vitamin B2, 2.1 times more Vitamin B3, 1.2 times more Vitamin B9 and 2.6 times more Vitamin C than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.3 times more Vitamin B1 and 2.7 times more Vitamin B6 than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Fenugreek Seed vs Garlic Powder:

• Fenugreek Seed Spices have 2.3 times more Calcium, 2.1 times more Copper, 6.1 times more Iron, 2.5 times more Magnesium and 1.3 times more Manganese than Garlic Powder Spices.
• While Garlic Powder Spices contain 1.4 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Selenium than Fenugreek Seed Spices.
• Both Fenugreek Seed Spices and Garlic Powder Spices have similar amounts of Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Fenugreek Seed Spices have 9 times more Fat, 6 times more Saturated Fat, 2.8 times more Fiber and 1.4 times more Protein than Garlic Powder Spices.
• Both Fenugreek Seed Spices and Garlic Powder Spices have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Fenugreek Seed Spices as well as Garlic Powder Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.