Soy sauce vs. Garlic — In-Depth Nutrition Comparison
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How are soy sauce and garlic different?
- Soy sauce is richer in magnesium and vitamin B3, while garlic is higher in vitamin B6, vitamin C, copper, manganese, selenium, calcium, and vitamin B1.
- Soy sauce covers your daily need for sodium, 238% more than garlic.
- Soy sauce contains 3 times more vitamin B3 than garlic. Soy sauce contains 2.196mg of vitamin B3, while garlic contains 0.7mg.
- Garlic is lower in sodium.
- Garlic has a higher glycemic index (30) than soy sauce (15).
Soy sauce made from soy and wheat (shoyu) and Garlic, raw 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 MagnesiumMagnesium | +196% |
| 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% |
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 B2Vitamin B2 | +50% |
| Contains more Vitamin B3Vitamin B3 | +213.7% |
| Contains more FolateFolate | +366.7% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 17mg | 238% |
| Vitamin B6 | 0.148mg | 1.235mg | 84% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Copper | 0.043mg | 0.299mg | 28% |
| Manganese | 1.018mg | 1.672mg | 28% |
| Selenium | 0.5µg | 14.2µg | 25% |
| Calcium | 33mg | 181mg | 15% |
| Vitamin B1 | 0.033mg | 0.2mg | 14% |
| Magnesium | 74mg | 25mg | 12% |
| Carbs | 4.93g | 33.06g | 9% |
| Vitamin B3 | 2.196mg | 0.7mg | 9% |
| Vitamin B5 | 0.297mg | 0.596mg | 6% |
| Calories | 53kcal | 149kcal | 5% |
| Fiber | 0.8g | 2.1g | 5% |
| Protein | 8.14g | 6.36g | 4% |
| Vitamin B2 | 0.165mg | 0.11mg | 4% |
| Zinc | 0.87mg | 1.16mg | 3% |
| Folate | 14µg | 3µg | 3% |
| Iron | 1.45mg | 1.7mg | 3% |
| Phosphorus | 166mg | 153mg | 2% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Choline | 18.3mg | 23.2mg | 1% |
| Potassium | 435mg | 401mg | 1% |
| Vitamin E | 0mg | 0.08mg | 1% |
| Fats | 0.57g | 0.5g | 0% |
| Net carbs | 4.13g | 30.96g | N/A |
| Sugar | 0.4g | 1g | N/A |
| Saturated fat | 0.073g | 0.089g | 0% |
| Monounsaturated fat | 0.088g | 0.011g | 0% |
| Polyunsaturated fat | 0.263g | 0.249g | 0% |
| Tryptophan | 0.096mg | 0.066mg | 0% |
| Threonine | 0.271mg | 0.157mg | 0% |
| Isoleucine | 0.318mg | 0.217mg | 0% |
| Leucine | 0.537mg | 0.308mg | 0% |
| Lysine | 0.381mg | 0.273mg | 0% |
| Methionine | 0.097mg | 0.076mg | 0% |
| Phenylalanine | 0.353mg | 0.183mg | 0% |
| Valine | 0.332mg | 0.291mg | 0% |
| Histidine | 0.174mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +28% |
| Contains more FatsFats | +14% |
| Contains more WaterWater | +21.5% |
| Contains more OtherOther | +914% |
| Contains more CarbsCarbs | +570.6% |
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
~0.249g
