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.
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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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
12%
Minerals Daily Need Coverage Score
67%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.6g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.016g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 15)
Which food contains less Sodium?
Garlic contains less Sodium (difference - 5476mg)
Which food is cheaper?
Garlic is cheaper (difference - $2.8)
Which food is richer in vitamins?
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.