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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 of 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.
Contains more Calcium +250.6%
Contains more Iron +177.9%
Contains more Magnesium +263.6%
Contains more Phosphorus +70%
Contains more Potassium +50.6%
Contains less Sodium -96.7%
Contains more Zinc +63.5%
Contains more Copper +211.1%
Contains more Manganese +157.1%
Contains more Selenium +34.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 84% 589% 200% 302% 159% 1% 134% 553% 329% 98%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 212% 55% 178% 106% 8% 82% 178% 128% 131%
Contains more Calcium +250.6%
Contains more Iron +177.9%
Contains more Magnesium +263.6%
Contains more Phosphorus +70%
Contains more Potassium +50.6%
Contains less Sodium -96.7%
Contains more Zinc +63.5%
Contains more Copper +211.1%
Contains more Manganese +157.1%
Contains more Selenium +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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +26.9%
Contains more Vitamin C +400%
Contains more Vitamin B1 +100.9%
Contains more Vitamin B2 +517%
Contains more Vitamin B3 +103.9%
Contains more Folate +697.9%
Contains more Vitamin K +11650%
Contains more Vitamin B6 +338.7%
Equal in Vitamin B5 - 0.743
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 14% 0% 4% 109% 33% 15% 45% 382% 36% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +26.9%
Contains more Vitamin C +400%
Contains more Vitamin B1 +100.9%
Contains more Vitamin B2 +517%
Contains more Vitamin B3 +103.9%
Contains more Folate +697.9%
Contains more Vitamin K +11650%
Contains more Vitamin B6 +338.7%
Equal in Vitamin B5 - 0.743

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +120.5%
Contains more Fats +2631.5%
Contains more Water +32.4%
Contains more Other +37.6%
Contains more Carbs +141.1%
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 Protein +120.5%
Contains more Fats +2631.5%
Contains more Water +32.4%
Contains more Other +37.6%
Contains more Carbs +141.1%

Fat Type Comparison

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

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soybean raw Garlic powder Opinion
Net carbs 20.86g 63.73g Garlic powder
Protein 36.49g 16.55g Soybean raw
Fats 19.94g 0.73g Soybean raw
Carbs 30.16g 72.73g Garlic powder
Calories 446kcal 331kcal Soybean raw
Fructose 0.31g Garlic powder
Sugar 7.33g 2.43g Garlic powder
Fiber 9.3g 9g Soybean raw
Calcium 277mg 79mg Soybean raw
Iron 15.7mg 5.65mg Soybean raw
Magnesium 280mg 77mg Soybean raw
Phosphorus 704mg 414mg Soybean raw
Potassium 1797mg 1193mg Soybean raw
Sodium 2mg 60mg Soybean raw
Zinc 4.89mg 2.99mg Soybean raw
Copper 1.658mg 0.533mg Soybean raw
Manganese 2.517mg 0.979mg Soybean raw
Selenium 17.8µg 23.9µg Garlic powder
Vitamin A 22IU 0IU Soybean raw
Vitamin A RAE 1µg 0µg Soybean raw
Vitamin E 0.85mg 0.67mg Soybean raw
Vitamin C 6mg 1.2mg Soybean raw
Vitamin B1 0.874mg 0.435mg Soybean raw
Vitamin B2 0.87mg 0.141mg Soybean raw
Vitamin B3 1.623mg 0.796mg Soybean raw
Vitamin B5 0.793mg 0.743mg Soybean raw
Vitamin B6 0.377mg 1.654mg Garlic powder
Folate 375µg 47µg Soybean raw
Vitamin K 47µg 0.4µg Soybean raw
Tryptophan 0.591mg 0.121mg Soybean raw
Threonine 1.766mg 0.374mg Soybean raw
Isoleucine 1.971mg 0.414mg Soybean raw
Leucine 3.309mg 0.728mg Soybean raw
Lysine 2.706mg 0.768mg Soybean raw
Methionine 0.547mg 0.111mg Soybean raw
Phenylalanine 2.122mg 0.525mg Soybean raw
Valine 2.029mg 0.667mg Soybean raw
Histidine 1.097mg 0.263mg Soybean raw
Saturated Fat 2.884g 0.249g Garlic powder
Monounsaturated Fat 4.404g 0.115g Soybean raw
Polyunsaturated fat 11.255g 0.178g Soybean raw
Omega-6 - Eicosadienoic acid 0.022g Garlic powder
Omega-3 - ALA 0.012g Garlic powder

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean raw Garlic powder
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Soybean raw
53%
Garlic powder
Minerals Daily Need Coverage Score
244%
Soybean raw
110%
Garlic powder

Comparison summary

Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 58mg)
Which food is richer in vitamins?
Soybean raw
Soybean raw is relatively richer in vitamins
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 4.9g)
Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 2.635g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 9)
Which food is cheaper?
Garlic powder
Garlic powder is cheaper (difference - $0.6)
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. 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.