Soy Sauce vs. Garlic
Nutrition comparison of Soy Sauce and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy sauce
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy sauce and garlic:
- Both garlic and soy sauce are high in potassium.
- Garlic has more thiamin and Vitamin B6, however, soy sauce contains more niacin and folate.
- Garlic is a great source of dietary fiber.
- Garlic is an excellent source of Vitamin C and calcium.
- Soy sauce is a great source of protein.
USDA sources for nutritional information: Soy Sauce (Soy sauce made from soy and wheat (shoyu)) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and soy sauce has 64% less calories than garlic - garlic has 149 calories per 100 grams and soy sauce has 53 calories.
For macronutrient ratios, soy sauce is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic per calorie. Soy sauce has a macronutrient ratio of 57:34:9 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Sauce | Garlic | |
|---|---|---|
| Protein | 57% | 16% |
| Carbohydrates | 34% | 82% |
| Fat | 9% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and soy sauce has 85% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and soy sauce has 4.9g of carbohydrates.
dietary fiber
Garlic is a great source of dietary fiber and it has 163% more dietary fiber than soy sauce - garlic has 2.1g of dietary fiber per 100 grams and soy sauce has 0.8g of dietary fiber.
sugar
Garlic and soy sauce contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and soy sauce has 0.4g of sugar.
Protein
protein
Soy sauce is a great source of protein and it has 28% more protein than garlic - garlic has 6.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Fat
saturated fat
Both garlic and soy sauce are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and soy sauce has 0.07g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than soy sauce - garlic has 31.2mg of Vitamin C per 100 grams and soy sauce does not contain significant amounts.
Vitamin A
Garlic and soy sauce contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and soy sauce does not contain significant amounts.
Vitamin E
Garlic and soy sauce contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and soy sauce does not contain significant amounts.
Vitamin K
Garlic and soy sauce contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and soy sauce does not contain significant amounts.
The B Vitamins
Garlic has more thiamin and Vitamin B6, however, soy sauce contains more niacin and folate. Both soy sauce and garlic contain significant amounts of riboflavin and pantothenic acid.
| Soy Sauce | Garlic | |
|---|---|---|
| Thiamin | 0.033 MG | 0.2 MG |
| Riboflavin | 0.165 MG | 0.11 MG |
| Niacin | 2.196 MG | 0.7 MG |
| Pantothenic acid | 0.297 MG | 0.596 MG |
| Vitamin B6 | 0.148 MG | 1.235 MG |
| Folate | 14 UG | 3 UG |
Minerals
calcium
Garlic is an excellent source of calcium and it has 448% more calcium than soy sauce - garlic has 181mg of calcium per 100 grams and soy sauce has 33mg of calcium.
iron
Garlic and soy sauce contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and soy sauce has 1.5mg of iron.
potassium
Both garlic and soy sauce are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium per 100 grams and soy sauce has 435mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy sauce and garlic contain significant amounts of alpha linoleic acid (ALA).
| Soy Sauce | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.029 G | 0.02 G |
| Total | 0.029 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, both soy sauce and garlic contain significant amounts of linoleic acid.
| Soy Sauce | Garlic | |
|---|---|---|
| linoleic acid | 0.234 G | 0.229 G |
| Total | 0.234 G | 0.229 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Soy Sauce g
()
|
Daily Values (%) |
Garlic g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does garlic or soy sauce contain more calories in 100 grams?Garlic is high in calories and soy sauce has 60% less calories than garlic - garlic has 149 calories in 100g and soy sauce has 53 calories.
Is garlic or soy sauce better for protein?
Soy sauce is a great source of protein and it has 30% more protein than garlic - garlic has 6.4g of protein per 100 grams and soy sauce has 8.1g of protein.
Does garlic or soy sauce have more carbohydrates?
By weight, garlic is high in carbohydrates and soy sauce has 90% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and soy sauce has 4.9g of carbohydrates.
Does garlic or soy sauce contain more calcium?
Garlic is a rich source of calcium and it has 450% more calcium than soy sauce - garlic has 181mg of calcium in 100 grams and soy sauce has 33mg of calcium.
Does garlic or soy sauce contain more potassium?
Both garlic and soy sauce are high in potassium. Garlic is very similar to garlic for potassium - garlic has 401mg of potassium in 100 grams and soy sauce has 435mg of potassium.