Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are garlic powder and soybean raw different?

  • Garlic powder is richer in vitamin B6, while soybean raw is higher in iron, copper, folate, manganese, vitamin B2, magnesium, phosphorus, vitamin K, and vitamin B1.
  • Soybean raw covers your daily need for iron, 126% more than garlic powder.
  • Garlic powder contains 4 times more vitamin B6 than soybean raw. Garlic powder contains 1.654mg of vitamin B6, while soybean raw contains 0.377mg.

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

Infographic

Garlic powder vs Soybean raw 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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%
Contains more SeleniumSelenium +34.3%
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%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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%
Contains more Vitamin B6Vitamin B6 +338.7%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.793mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
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
Contains more CarbsCarbs +141.1%
Contains more ProteinProtein +120.5%
Contains more FatsFats +2631.5%
Contains more WaterWater +32.4%
Contains more OtherOther +37.6%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
52%
Garlic powder
83%
Soybean raw
Minerals Daily Need Coverage Score
110%
Garlic powder
244%
Soybean raw

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