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  6. Soy sauce vs. Mackerel

Soy sauce vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between Soy sauce and Mackerel

  • Soy sauce has more Manganese, however, Mackerel is richer in Vitamin B12, Selenium, Vitamin B3, Vitamin B6, Vitamin B2, and Phosphorus.
  • Mackerel covers your daily Vitamin B12 needs 792% more than Soy sauce.
  • Mackerel has 66 times less Sodium than Soy sauce. Soy sauce has 5493mg of Sodium, while Mackerel has 83mg.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Soy sauce vs Mackerel 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.
Soy sauce
Soy sauce
3
:
7
Mackerel
Mackerel
Contains more Calcium +120%
Contains more Manganese +4990%
Contains more Magnesium +31.1%
Contains more Phosphorus +67.5%
Contains less Sodium -98.5%
Contains more Copper +118.6%
Contains more Selenium +10220%
Equal in Iron - 1.57
Equal in Potassium - 401
Equal in Zinc - 0.94
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +120%
Contains more Manganese +4990%
Contains more Magnesium +31.1%
Contains more Phosphorus +67.5%
Contains less Sodium -98.5%
Contains more Copper +118.6%
Contains more Selenium +10220%
Equal in Iron - 1.57
Equal in Potassium - 401
Equal in Zinc - 0.94

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.
Soy sauce
Soy sauce
4
:
8
Mackerel
Mackerel
Contains more Folate +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +381.8%
Contains more Vitamin B2 +149.7%
Contains more Vitamin B3 +211.9%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +210.8%
Contains more Vitamin B12 +∞%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Folate +600%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +381.8%
Contains more Vitamin B2 +149.7%
Contains more Vitamin B3 +211.9%
Contains more Vitamin B5 +233.3%
Contains more Vitamin B6 +210.8%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +33.6%
Contains more Other +200%
Contains more Protein +193%
Contains more Fats +3024.6%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +33.6%
Contains more Other +200%
Contains more Protein +193%
Contains more Fats +3024.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +7861.4%
Contains more Polyunsaturated fat +1535%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -98.3%
Contains more Monounsaturated Fat +7861.4%
Contains more Polyunsaturated fat +1535%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy sauce Mackerel Opinion
Net carbs 4.13g 0g Soy sauce
Protein 8.14g 23.85g Mackerel
Fats 0.57g 17.81g Mackerel
Carbs 4.93g 0g Soy sauce
Calories 53kcal 262kcal Mackerel
Sugar 0.4g Mackerel
Fiber 0.8g 0g Soy sauce
Calcium 33mg 15mg Soy sauce
Iron 1.45mg 1.57mg Mackerel
Magnesium 74mg 97mg Mackerel
Phosphorus 166mg 278mg Mackerel
Potassium 435mg 401mg Soy sauce
Sodium 5493mg 83mg Mackerel
Zinc 0.87mg 0.94mg Mackerel
Copper 0.043mg 0.094mg Mackerel
Manganese 1.018mg 0.02mg Soy sauce
Selenium 0.5µg 51.6µg Mackerel
Vitamin A 0IU 180IU Mackerel
Vitamin A RAE 0µg 54µg Mackerel
Vitamin C 0mg 0.4mg Mackerel
Vitamin B1 0.033mg 0.159mg Mackerel
Vitamin B2 0.165mg 0.412mg Mackerel
Vitamin B3 2.196mg 6.85mg Mackerel
Vitamin B5 0.297mg 0.99mg Mackerel
Vitamin B6 0.148mg 0.46mg Mackerel
Folate 14µg 2µg Soy sauce
Vitamin B12 0µg 19µg Mackerel
Tryptophan 0.096mg 0.267mg Mackerel
Threonine 0.271mg 1.045mg Mackerel
Isoleucine 0.318mg 1.099mg Mackerel
Leucine 0.537mg 1.938mg Mackerel
Lysine 0.381mg 2.19mg Mackerel
Methionine 0.097mg 0.706mg Mackerel
Phenylalanine 0.353mg 0.931mg Mackerel
Valine 0.332mg 1.228mg Mackerel
Histidine 0.174mg 0.702mg Mackerel
Cholesterol 0mg 75mg Soy sauce
Saturated Fat 0.073g 4.176g Soy sauce
Omega-3 - DHA 0g 0.699g Mackerel
Omega-3 - EPA 0g 0.504g Mackerel
Omega-3 - DPA 0g 0.106g Mackerel
Monounsaturated Fat 0.088g 7.006g Mackerel
Polyunsaturated fat 0.263g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Soy sauce
235%
Mackerel
Minerals Daily Need Coverage Score
112%
Soy sauce
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 75mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 4.103g)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $3.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 5410mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Mackerel
Mackerel is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.