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Chinese cuisine vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between chinese cuisine and soy sauce?

  • Chinese cuisine is richer in vitamin K, vitamin A, vitamin B12, vitamin C, and selenium, yet soy sauce is richer in manganese, magnesium, phosphorus, and vitamin B2.
  • Soy sauce's daily need coverage for sodium is 221% higher.
  • Chinese cuisine contains less sodium.
  • Soy sauce has a lower glycemic index than chinese cuisine.

We used Restaurant, Chinese, beef and vegetables and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Chinese cuisine vs Soy sauce 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 11% 6.6% 18% 42% 16% 41% 33% 53% 19% 37%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Contains more CopperCopper +14%
Contains more ZincZinc +72.4%
Contains less SodiumSodium -92.6%
Contains more SeleniumSelenium +1240%
Contains more MagnesiumMagnesium +393.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +113.2%
Contains more IronIron +30.6%
Contains more PhosphorusPhosphorus +118.4%
Contains more ManganeseManganese +592.5%

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 39% 21% 16% 1.5% 8.3% 13% 25% 27% 37% 60% 128% 34% 19%
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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +49.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +221.4%
Contains more CholineCholine +88.5%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +66.4%
~equal in Vitamin B1 ~0.033mg
~equal in Vitamin B6 ~0.148mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 7% 79%
Protein: 7.08 g
Fats: 5.3 g
Carbs: 7.29 g
Water: 78.82 g
Other: 1.51 g
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more FatsFats +829.8%
Contains more CarbsCarbs +47.9%
Contains more ProteinProtein +15%
Contains more OtherOther +907.3%
~equal in Water ~71.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 28% 49%
Saturated fat: Sat. Fat 0.978 g
Monounsaturated fat: Mono. Fat 1.217 g
Polyunsaturated fat: Poly. Fat 2.13 g
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
Contains more Mono. FatMonounsaturated fat +1283%
Contains more Poly. FatPolyunsaturated fat +709.9%
Contains less Sat. FatSaturated fat -92.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
43% 28% 16% 13%
Starch: 1.82 g
Sucrose: 1.17 g
Glucose: 0.69 g
Fructose: 0.55 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +1070%
Contains more GlucoseGlucose +130%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chinese cuisine Soy sauce DV% diff.
Sodium 409mg 5493mg 221%
Vitamin K 51.3µg 0µg 43%
Manganese 0.147mg 1.018mg 38%
Vitamin B12 0.48µg 0µg 20%
Magnesium 15mg 74mg 14%
Phosphorus 76mg 166mg 13%
Vitamin C 11.6mg 0mg 13%
Polyunsaturated fat 2.13g 0.263g 12%
Selenium 6.7µg 0.5µg 11%
Vitamin B2 0.055mg 0.165mg 8%
Folate 45µg 14µg 8%
Potassium 204mg 435mg 7%
Fats 5.3g 0.57g 7%
Vitamin A 63µg 0µg 7%
Zinc 1.5mg 0.87mg 6%
Cholesterol 14mg 0mg 5%
Vitamin E 0.82mg 0mg 5%
Vitamin B3 1.32mg 2.196mg 5%
Iron 1.11mg 1.45mg 4%
Saturated fat 0.978g 0.073g 4%
Choline 34.5mg 18.3mg 3%
Monounsaturated fat 1.217g 0.088g 3%
Calories 105kcal 53kcal 3%
Vitamin B5 0.443mg 0.297mg 3%
Fiber 1.5g 0.8g 3%
Protein 7.08g 8.14g 2%
Fructose 0.55g 0g 1%
Starch 1.82g 1%
Vitamin B6 0.161mg 0.148mg 1%
Copper 0.049mg 0.043mg 1%
Calcium 22mg 33mg 1%
Carbs 7.29g 4.93g 1%
Vitamin D 0.1µg 0µg 1%
Net carbs 5.79g 4.13g N/A
Vitamin D 3IU 0IU 0%
Sugar 2.41g 0.4g N/A
Vitamin B1 0.033mg 0.033mg 0%
Trans fat 0.058g 0g N/A
Tryptophan 0.083mg 0.096mg 0%
Threonine 0.313mg 0.271mg 0%
Isoleucine 0.314mg 0.318mg 0%
Leucine 0.525mg 0.537mg 0%
Lysine 0.552mg 0.381mg 0%
Methionine 0.158mg 0.097mg 0%
Phenylalanine 0.317mg 0.353mg 0%
Valine 0.327mg 0.332mg 0%
Histidine 0.207mg 0.174mg 0%
Omega-3 - EPA 0.004g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.264g N/A
Omega-3 - DPA 0.005g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.004g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 1.803g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinese cuisine Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Chinese cuisine
12%
Soy sauce
Minerals Daily Need Coverage Score
28%
Chinese cuisine
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 14mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 2.01g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.905g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Chinese cuisine
Chinese cuisine contains less Sodium (difference - 5084mg)
Which food is cheaper?
Chinese cuisine
Chinese cuisine is cheaper (difference - $3.4)
Which food is richer in vitamins?
Chinese cuisine
Chinese cuisine is relatively richer in vitamins

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. Chinese cuisine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168072/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.