Soy Flour vs. Garlic

Nutrition comparison of Soy Flour and Garlic

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 (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in soy flour and garlic:

  • Both garlic and soy flour are high in calcium, calories, carbohydrates, dietary fiber and potassium.
  • Garlic has 13.4 times less saturated fat than soy flour.
  • Garlic has 8.3 times less sugar than soy flour.
  • Garlic is an excellent source of Vitamin C.
  • Soy flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
  • Soy flour is an excellent source of iron and protein.
Detailed nutritional comparison of soy flour and garlic is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.

Image of Soy Flour src
Image of Garlic src

Calories and Carbs

calories

Both garlic and soy flour are high in calories. Soy flour has 150% more calories than garlic - garlic has 149 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 per calorie. Soy flour has a macronutrient ratio of 50:31:20 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Soy Flour Garlic
Protein 50% 16%
Carbohydrates 31% 82%
Fat 20% 3%
Alcohol ~ ~

carbohydrates

Both garlic and soy flour are high in carbohydrates. Garlic has a little more carbohydrates (8%) than soy flour by weight - garlic has 33.1g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.

dietary fiber

Both garlic and soy flour are high in dietary fiber. Soy flour has 662% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.

sugar

Garlic has 8.3 times less sugar than soy flour - garlic has 1g of sugar per 100 grams and soy flour has 9.3g of sugar.

Protein

protein

Soy flour is an excellent source of protein and it has 683% more protein than garlic - garlic has 6.4g of protein per 100 grams and soy flour has 49.8g of protein.

Fat

saturated fat

Garlic has 13.4 times less saturated fat than soy flour - garlic has 0.09g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has more Vitamin C than soy flour - garlic has 31.2mg of Vitamin C per 100 grams and soy flour does not contain significant amounts.

Vitamin A

Soy flour and garlic contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and soy flour contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and soy flour has 0.55mg of Vitamin E.

Vitamin K

Garlic and soy flour contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and soy flour has 3.9ug of Vitamin K.

The B Vitamins

Soy flour has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both soy flour and garlic contain significant amounts of Vitamin B6.

Soy Flour Garlic
Thiamin 1.088 MG 0.2 MG
Riboflavin 0.28 MG 0.11 MG
Niacin 2.95 MG 0.7 MG
Pantothenic acid 1.55 MG 0.596 MG
Vitamin B6 1.05 MG 1.235 MG
Folate 289 UG 3 UG

Minerals

calcium

Both garlic and soy flour are high in calcium. Soy flour has 57% more calcium than garlic - garlic has 181mg of calcium per 100 grams and soy flour has 285mg of calcium.

iron

Soy flour is an excellent source of iron and it has 382% more iron than garlic - garlic has 1.7mg of iron per 100 grams and soy flour has 8.2mg of iron.

potassium

Both garlic and soy flour are high in potassium. Soy flour has 421% more potassium than garlic - garlic has 401mg of potassium per 100 grams and soy flour has 2090mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Soy Flour Garlic
beta-carotene 24 UG 5 UG
lutein + zeaxanthin ~ 16 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, soy flour has more alpha linoleic acid (ALA) than garlic per 100 grams.

Soy Flour Garlic
alpha linoleic acid 0.555 G 0.02 G
Total 0.555 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, soy flour has more linoleic acid than garlic per 100 grams.

Soy Flour Garlic
other omega 6 0.025 G ~
linoleic acid 3.66 G 0.229 G
Total 3.685 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.

Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Garlic (Garlic, raw) .

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FAQ

Does garlic or soy flour contain more calories in 100 grams?
Both garlic and soy flour are high in calories. Soy flour has 150% more calories than garlic - garlic has 149 calories in 100g and soy flour has 372 calories.

Is garlic or soy flour better for protein?
Soy flour is a fantastic source of protein and it has 680% more protein than garlic - garlic has 6.4g of protein per 100 grams and soy flour has 49.8g of protein.

Does garlic or soy flour have more carbohydrates?
By weight, both garlic and soy flour are high in carbohydrates. garlic has a little more carbohydrates ( 10%) than soy flour by weight - garlic has 33.1g of carbs for 100g and soy flour has 30.6g of carbohydrates.

Does garlic or soy flour contain more calcium?
Both garlic and soy flour are high in calcium. Soy flour has 60% more calcium than garlic - garlic has 181mg of calcium in 100 grams and soy flour has 285mg of calcium.

Does garlic or soy flour contain more iron?
Soy flour is an abundant source of iron and it has 380% more iron than garlic - garlic has 1.7mg of iron in 100 grams and soy flour has 8.2mg of iron.

Does garlic or soy flour contain more potassium?
Both garlic and soy flour are high in potassium. Soy flour has 420% more potassium than garlic - garlic has 401mg of potassium in 100 grams and soy flour has 2090mg of potassium.