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  6. Soybean raw vs. Garlic powder

Soybean raw vs. Garlic powder — In-Depth Nutrition Comparison

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How are soybean raw and garlic powder different?

  • Soybean raw is richer in iron, copper, folate, manganese, vitamin B2, magnesium, phosphorus, vitamin K, and vitamin B1, while garlic powder is higher in vitamin B6.
  • Soybean raw covers your daily need for iron, 126% more than garlic powder.
  • Soybean raw contains 118 times more vitamin K than garlic powder. Soybean raw contains 47µg of vitamin K, while garlic powder contains 0.4µg.

Soybeans, mature seeds, raw and Spices, garlic powder types were used in this article.

Infographic

Soybean raw vs Garlic powder infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +263.6%
Contains more CalciumCalcium +250.6%
Contains more PotassiumPotassium +50.6%
Contains more IronIron +177.9%
Contains more CopperCopper +211.1%
Contains more ZincZinc +63.5%
Contains more PhosphorusPhosphorus +70%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +157.1%
Contains more SeleniumSelenium +34.3%

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.
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +26.9%
Contains more Vitamin B1Vitamin B1 +100.9%
Contains more Vitamin B2Vitamin B2 +517%
Contains more Vitamin B3Vitamin B3 +103.9%
Contains more Vitamin KVitamin K +11650%
Contains more FolateFolate +697.9%
Contains more CholineCholine +71.7%
Contains more Vitamin B6Vitamin B6 +338.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.743mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soybean raw Garlic powder DV% diff.
Iron 15.7mg 5.65mg 126%
Copper 1.658mg 0.533mg 125%
Vitamin B6 0.377mg 1.654mg 98%
Folate 375µg 47µg 82%
Polyunsaturated fat 11.255g 0.178g 74%
Manganese 2.517mg 0.979mg 67%
Vitamin B2 0.87mg 0.141mg 56%
Magnesium 280mg 77mg 48%
Phosphorus 704mg 414mg 41%
Protein 36.49g 16.55g 40%
Vitamin K 47µg 0.4µg 39%
Vitamin B1 0.874mg 0.435mg 37%
Fats 19.94g 0.73g 30%
Calcium 277mg 79mg 20%
Potassium 1797mg 1193mg 18%
Zinc 4.89mg 2.99mg 17%
Carbs 30.16g 72.73g 14%
Saturated fat 2.884g 0.249g 12%
Monounsaturated fat 4.404g 0.115g 11%
Selenium 17.8µg 23.9µg 11%
Choline 115.9mg 67.5mg 9%
Calories 446kcal 331kcal 6%
Vitamin C 6mg 1.2mg 5%
Vitamin B3 1.623mg 0.796mg 5%
Sodium 2mg 60mg 3%
Vitamin B5 0.793mg 0.743mg 1%
Vitamin E 0.85mg 0.67mg 1%
Fiber 9.3g 9g 1%
Net carbs 20.86g 63.73g N/A
Sugar 7.33g 2.43g N/A
Vitamin A 1µg 0µg 0%
Tryptophan 0.591mg 0.121mg 0%
Threonine 1.766mg 0.374mg 0%
Isoleucine 1.971mg 0.414mg 0%
Leucine 3.309mg 0.728mg 0%
Lysine 2.706mg 0.768mg 0%
Methionine 0.547mg 0.111mg 0%
Phenylalanine 2.122mg 0.525mg 0%
Valine 2.029mg 0.667mg 0%
Histidine 1.097mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more ProteinProtein +120.5%
Contains more FatsFats +2631.5%
Contains more WaterWater +32.4%
Contains more OtherOther +37.6%
Contains more CarbsCarbs +141.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +3729.6%
Contains more Poly. FatPolyunsaturated fat +6223%
Contains less Sat. FatSaturated fat -91.4%

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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.