Coconut vs. Soy sauce — In-Depth Nutrition Comparison
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What are the differences between coconut and soy sauce?
- Coconut is higher in copper, fiber, manganese, selenium, and iron, yet soy sauce is higher in vitamin B2, vitamin B3, and magnesium.
- Soy sauce's daily need coverage for sodium is 238% more.
- Coconut has 407 times more saturated fat than soy sauce. While coconut has 29.698g of saturated fat, soy sauce has only 0.073g.
- The glycemic index of soy sauce is lower.
We used Nuts, coconut meat, raw and Soy sauce made from soy and wheat (shoyu) types in this article.
Infographic
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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.
| Contains more IronIron | +67.6% |
| Contains more CopperCopper | +911.6% |
| Contains more ZincZinc | +26.4% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +47.3% |
| Contains more SeleniumSelenium | +1920% |
| Contains more MagnesiumMagnesium | +131.3% |
| Contains more CalciumCalcium | +135.7% |
| Contains more PotassiumPotassium | +22.2% |
| Contains more PhosphorusPhosphorus | +46.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +100% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +85.7% |
| Contains more Vitamin B2Vitamin B2 | +725% |
| Contains more Vitamin B3Vitamin B3 | +306.7% |
| Contains more Vitamin B6Vitamin B6 | +174.1% |
| Contains more CholineCholine | +51.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +5775.4% |
| Contains more CarbsCarbs | +208.9% |
| Contains more ProteinProtein | +144.4% |
| Contains more WaterWater | +51.4% |
| Contains more OtherOther | +1484.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1519.3% |
| Contains more Poly. FatPolyunsaturated fat | +39.2% |
| Contains less Sat. FatSaturated fat | -99.8% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 20mg | 5493mg | 238% |
| Saturated fat | 29.698g | 0.073g | 135% |
| Fats | 33.49g | 0.57g | 51% |
| Copper | 0.435mg | 0.043mg | 44% |
| Fiber | 9g | 0.8g | 33% |
| Manganese | 1.5mg | 1.018mg | 21% |
| Selenium | 10.1µg | 0.5µg | 17% |
| Calories | 354kcal | 53kcal | 15% |
| Iron | 2.43mg | 1.45mg | 12% |
| Vitamin B2 | 0.02mg | 0.165mg | 11% |
| Vitamin B3 | 0.54mg | 2.196mg | 10% |
| Magnesium | 32mg | 74mg | 10% |
| Protein | 3.33g | 8.14g | 10% |
| Phosphorus | 113mg | 166mg | 8% |
| Vitamin B6 | 0.054mg | 0.148mg | 7% |
| Vitamin C | 3.3mg | 0mg | 4% |
| Folate | 26µg | 14µg | 3% |
| Monounsaturated fat | 1.425g | 0.088g | 3% |
| Vitamin B1 | 0.066mg | 0.033mg | 3% |
| Carbs | 15.23g | 4.93g | 3% |
| Vitamin E | 0.24mg | 0mg | 2% |
| Calcium | 14mg | 33mg | 2% |
| Zinc | 1.1mg | 0.87mg | 2% |
| Potassium | 356mg | 435mg | 2% |
| Choline | 12.1mg | 18.3mg | 1% |
| Polyunsaturated fat | 0.366g | 0.263g | 1% |
| Net carbs | 6.23g | 4.13g | N/A |
| Sugar | 6.23g | 0.4g | N/A |
| Vitamin B5 | 0.3mg | 0.297mg | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Tryptophan | 0.039mg | 0.096mg | 0% |
| Threonine | 0.121mg | 0.271mg | 0% |
| Isoleucine | 0.131mg | 0.318mg | 0% |
| Leucine | 0.247mg | 0.537mg | 0% |
| Lysine | 0.147mg | 0.381mg | 0% |
| Methionine | 0.062mg | 0.097mg | 0% |
| Phenylalanine | 0.169mg | 0.353mg | 0% |
| Valine | 0.202mg | 0.332mg | 0% |
| Histidine | 0.077mg | 0.174mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
8%
12%
Minerals Daily Need Coverage Score
63%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 5.83g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 29.625g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 44)
Which food contains less Sodium?
Coconut contains less Sodium (difference - 5473mg)
Which food is cheaper?
Coconut is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.
Which food is richer in vitamins?
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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.