Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
garlic powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and garlic powder:
Both garlic powder and soy flour are high in calories. Soy flour has 12% more calories than garlic powder - garlic powder has 331 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, much lighter in carbs and heavier in fat compared to garlic powder per calorie. Soy flour has a macronutrient ratio of 49:31:20 and for garlic powder, 18:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Soy Flour | Garlic Powder | |
---|---|---|
Protein | 49% | 18% |
Carbohydrates | 31% | 80% |
Fat | 20% | 3% |
Alcohol | ~ | ~ |
Both garlic powder and soy flour are high in carbohydrates. Garlic powder has 137% more carbohydrates than soy flour - garlic powder has 72.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
Both garlic powder and soy flour are high in dietary fiber. Soy flour has 78% more dietary fiber than garlic powder - garlic powder has 9g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
Garlic powder has 74% less sugar than soy flour - garlic powder has 2.4g of sugar per 100 grams and soy flour has 9.3g of sugar.
Both garlic powder and soy flour are high in protein. Soy flour has 201% more protein than garlic powder - garlic powder has 16.6g of protein per 100 grams and soy flour has 49.8g of protein.
Garlic powder has 4.1 times less saturated fat than soy flour - garlic powder has 0.25g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Garlic powder has more Vitamin C than soy flour - garlic powder has 1.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.
Soy flour and garlic powder contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and garlic powder does not contain significant amounts.
Garlic powder and soy flour contain similar amounts of Vitamin E - garlic powder has 0.67mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.
Garlic powder and soy flour contain similar amounts of Vitamin K - garlic powder has 0.4ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.
Soy flour has more thiamin, niacin, pantothenic acid and folate. Both soy flour and garlic powder contain significant amounts of riboflavin and Vitamin B6.
Soy Flour | Garlic Powder | |
---|---|---|
Thiamin | 1.088 MG | 0.435 MG |
Riboflavin | 0.28 MG | 0.141 MG |
Niacin | 2.95 MG | 0.796 MG |
Pantothenic acid | 1.55 MG | 0.743 MG |
Vitamin B6 | 1.05 MG | 1.654 MG |
Folate | 289 UG | 47 UG |
Both garlic powder and soy flour are high in calcium. Soy flour has 261% more calcium than garlic powder - garlic powder has 79mg of calcium per 100 grams and soy flour has 285mg of calcium.
Both garlic powder and soy flour are high in iron. Soy flour has 45% more iron than garlic powder - garlic powder has 5.7mg of iron per 100 grams and soy flour has 8.2mg of iron.
Both garlic powder and soy flour are high in potassium. Soy flour has 109% more potassium than - garlic powder has 1193mg of potassium per 100 grams and soy flour has 2090mg of potassium.
For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than garlic powder per 100 grams.
Soy Flour | Garlic Powder | |
---|---|---|
alpha linoleic acid | 0.555 G | 0.012 G |
Total | 0.555 G | 0.012 G |
Comparing omega-6 fatty acids, soy flour has more linoleic acid than garlic powder per 100 grams.
Soy Flour | Garlic Powder | |
---|---|---|
other omega 6 | ~ | 0.022 G |
linoleic acid | 3.66 G | 0.143 G |
Total | 3.66 G | 0.165 G |
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.
Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Garlic Powder (Spices, garlic powder) .
Soy Flour g
()
|
Daily Values (%) |
Garlic Powder g
()
|
|||||
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
|
MG % | |
MG % |
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5% | iron | 5% |
|
MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||