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Garlic vs. Tomato soup — In-Depth Nutrition Comparison

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The main differences between garlic and tomato soup

  • Garlic is richer than tomato soup in vitamin B6, manganese, copper, vitamin C, selenium, phosphorus, iron, calcium, vitamin B1, and zinc.
  • Daily need coverage for vitamin B6 for garlic is 92% higher.
  • Garlic contains 25 times more manganese than tomato soup. Garlic contains 1.672mg of manganese, while tomato soup contains 0.067mg.

Food types used in this article are Garlic, raw and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Garlic vs Tomato soup 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.
Garlic
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +257.1%
Contains more CalciumCalcium +2162.5%
Contains more PotassiumPotassium +45.8%
Contains more IronIron +486.2%
Contains more CopperCopper +931%
Contains more ZincZinc +1188.9%
Contains more PhosphorusPhosphorus +920%
Contains less SodiumSodium -90.9%
Contains more ManganeseManganese +2395.5%
Contains more SeleniumSelenium +846.7%

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.
Garlic
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin CVitamin C +395.2%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +1471.4%
Contains more Vitamin B3Vitamin B3 +66.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2840.5%
Contains more Vitamin KVitamin K +13.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +268.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +112.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
4
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +795.8%
Contains more FatsFats +138.1%
Contains more CarbsCarbs +343.8%
Contains more OtherOther +38.9%
Contains more WaterWater +54.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Poly. FatPolyunsaturated fat +223.4%
Contains less Sat. FatSaturated fat -37.1%
Contains more Mono. FatMonounsaturated fat +509.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garlic Tomato soup
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Garlic Tomato soup DV% diff.
Vitamin B6 1.235mg 0.042mg 92%
Manganese 1.672mg 0.067mg 70%
Copper 0.299mg 0.029mg 30%
Vitamin C 31.2mg 6.3mg 28%
Selenium 14.2µg 1.5µg 23%
Phosphorus 153mg 15mg 20%
Iron 1.7mg 0.29mg 18%
Calcium 181mg 8mg 17%
Vitamin B1 0.2mg 0.02mg 15%
Vitamin B5 0.596mg 12%
Protein 6.36g 0.71g 11%
Zinc 1.16mg 0.09mg 10%
Carbs 33.06g 7.45g 9%
Vitamin B2 0.11mg 0.007mg 8%
Sodium 17mg 186mg 7%
Calories 149kcal 32kcal 6%
Fiber 2.1g 0.5g 6%
Potassium 401mg 275mg 4%
Magnesium 25mg 7mg 4%
Choline 23.2mg 6.3mg 3%
Vitamin B3 0.7mg 0.42mg 2%
Vitamin A 0µg 10µg 1%
Polyunsaturated fat 0.249g 0.077g 1%
Folate 3µg 0µg 1%
Vitamin E 0.08mg 0.17mg 1%
Fats 0.5g 0.21g 0%
Net carbs 30.96g 6.95g N/A
Sugar 1g 4.03g N/A
Vitamin K 1.7µg 1.5µg 0%
Saturated fat 0.089g 0.056g 0%
Monounsaturated fat 0.011g 0.067g 0%
Tryptophan 0.066mg 0%
Threonine 0.157mg 0%
Isoleucine 0.217mg 0%
Leucine 0.308mg 0%
Lysine 0.273mg 0%
Methionine 0.076mg 0%
Phenylalanine 0.183mg 0%
Valine 0.291mg 0%
Histidine 0.113mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic Tomato soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Garlic
5%
Tomato soup
Minerals Daily Need Coverage Score
67%
Garlic
10%
Tomato soup

Comparison summary

Which food is lower in Saturated fat?
Tomato soup
Tomato soup is lower in Saturated fat (difference - 0.033g)
Which food is cheaper?
Tomato soup
Tomato soup is cheaper (difference - $0.6)
Which food is lower in Sugar?
Garlic
Garlic is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Garlic
Garlic contains less Sodium (difference - 169mg)
Which food is lower in glycemic index?
Garlic
Garlic is lower in glycemic index (difference - 8)
Which food is richer in minerals?
Garlic
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/nutrients
  2. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.