Olive oil vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between olive oil and soy sauce?

Olive oil is richer in vitamin E and vitamin K, yet soy sauce is richer in manganese, phosphorus, magnesium, vitamin B3, potassium, and vitamin B2.
Soy sauce's daily need coverage for sodium is 239% higher.
Soy sauce contains less saturated fat.
Olive oil has a lower glycemic index than soy sauce.

We used Oil, olive, salad or cooking and Soy sauce made from soy and wheat (shoyu) types in this comparison.

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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.

Olive oil

Soy sauce

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+3200%
Contains more PotassiumPotassium	+43400%
Contains more IronIron	+158.9%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

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.

Olive oil

Soy sauce

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+∞%
Contains more Vitamin B2Vitamin B2	+∞%
Contains more Vitamin B3Vitamin B3	+∞%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	2mg	5493mg	239%
Monounsaturated fat	72.961g	0.088g	182%
Fats	100g	0.57g	153%
Vitamin E	14.35mg	0mg	96%
Polyunsaturated fat	10.523g	0.263g	68%
Saturated fat	13.808g	0.073g	62%
Vitamin K	60.2µg	0µg	50%
Manganese	0mg	1.018mg	44%
Calories	884kcal	53kcal	42%
Phosphorus	0mg	166mg	24%
Magnesium	0mg	74mg	18%
Protein	0g	8.14g	16%
Vitamin B3	0mg	2.196mg	14%
Potassium	1mg	435mg	13%
Vitamin B2	0mg	0.165mg	13%
Iron	0.56mg	1.45mg	11%
Vitamin B6	0mg	0.148mg	11%
Zinc	0mg	0.87mg	8%
Vitamin B5	0mg	0.297mg	6%
Copper	0mg	0.043mg	5%
Folate	0µg	14µg	4%
Calcium	1mg	33mg	3%
Fiber	0g	0.8g	3%
Vitamin B1	0mg	0.033mg	3%
Choline	0.3mg	18.3mg	3%
Carbs	0g	4.93g	2%
Selenium	0µg	0.5µg	1%
Protein per 100 calories	0g	15g	N/A
Calories per 10 g protein		65kcal	N/A
Weight per 100 calories	11g	189g	N/A
Unsaturated / Saturated Fat ratio	6	4.8	N/A
Net carbs	0g	4.13g	N/A
Sugar	0g	0.4g	N/A
Tryptophan	0mg	0.096mg	0%
Threonine	0mg	0.271mg	0%
Isoleucine	0mg	0.318mg	0%
Leucine	0mg	0.537mg	0%
Lysine	0mg	0.381mg	0%
Methionine	0mg	0.097mg	0%
Phenylalanine	0mg	0.353mg	0%
Valine	0mg	0.332mg	0%
Histidine	0mg	0.174mg	0%