Garlic vs. Soy sauce — In-Depth Nutrition Comparison
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How are garlic and soy sauce different?
- Garlic is richer in vitamin B6, vitamin C, copper, manganese, selenium, calcium, and vitamin B1, while soy sauce is higher in magnesium and vitamin B3.
- Soy sauce covers your daily need for sodium, 238% more than garlic.
- Garlic is lower in sodium.
- Garlic has a higher glycemic index (30) than soy sauce (15).
Garlic, raw and Soy sauce made from soy and wheat (shoyu) types were used in this article.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +448.5% |
| Contains more IronIron | +17.2% |
| Contains more CopperCopper | +595.3% |
| Contains more ZincZinc | +33.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +64.2% |
| Contains more SeleniumSelenium | +2740% |
| Contains more MagnesiumMagnesium | +196% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +506.1% |
| Contains more Vitamin B5Vitamin B5 | +100.7% |
| Contains more Vitamin B6Vitamin B6 | +734.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +26.8% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +213.7% |
| Contains more FolateFolate | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 17mg | 5493mg | 238% |
| Vitamin B6 | 1.235mg | 0.148mg | 84% |
| Vitamin C | 31.2mg | 0mg | 35% |
| Copper | 0.299mg | 0.043mg | 28% |
| Manganese | 1.672mg | 1.018mg | 28% |
| Selenium | 14.2µg | 0.5µg | 25% |
| Calcium | 181mg | 33mg | 15% |
| Vitamin B1 | 0.2mg | 0.033mg | 14% |
| Magnesium | 25mg | 74mg | 12% |
| Carbs | 33.06g | 4.93g | 9% |
| Vitamin B3 | 0.7mg | 2.196mg | 9% |
| Vitamin B5 | 0.596mg | 0.297mg | 6% |
| Calories | 149kcal | 53kcal | 5% |
| Fiber | 2.1g | 0.8g | 5% |
| Protein | 6.36g | 8.14g | 4% |
| Vitamin B2 | 0.11mg | 0.165mg | 4% |
| Zinc | 1.16mg | 0.87mg | 3% |
| Folate | 3µg | 14µg | 3% |
| Iron | 1.7mg | 1.45mg | 3% |
| Phosphorus | 153mg | 166mg | 2% |
| Vitamin K | 1.7µg | 0µg | 1% |
| Choline | 23.2mg | 18.3mg | 1% |
| Potassium | 401mg | 435mg | 1% |
| Vitamin E | 0.08mg | 0mg | 1% |
| Fats | 0.5g | 0.57g | 0% |
| Net carbs | 30.96g | 4.13g | N/A |
| Sugar | 1g | 0.4g | N/A |
| Saturated fat | 0.089g | 0.073g | 0% |
| Monounsaturated fat | 0.011g | 0.088g | 0% |
| Polyunsaturated fat | 0.249g | 0.263g | 0% |
| Tryptophan | 0.066mg | 0.096mg | 0% |
| Threonine | 0.157mg | 0.271mg | 0% |
| Isoleucine | 0.217mg | 0.318mg | 0% |
| Leucine | 0.308mg | 0.537mg | 0% |
| Lysine | 0.273mg | 0.381mg | 0% |
| Methionine | 0.076mg | 0.097mg | 0% |
| Phenylalanine | 0.183mg | 0.353mg | 0% |
| Valine | 0.291mg | 0.332mg | 0% |
| Histidine | 0.113mg | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +570.6% |
| Contains more ProteinProtein | +28% |
| Contains more FatsFats | +14% |
| Contains more WaterWater | +21.5% |
| Contains more OtherOther | +914% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18% |
| Contains more Mono. FatMonounsaturated fat | +700% |
~equal in
Polyunsaturated fat
~0.263g
