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  6. Olive oil vs. Soy sauce

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.

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

Infographic

Olive oil 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.
Olive oil
Olive oil
1
:
9
Soy sauce
Soy sauce
Contains less Sodium -100%
Contains more Calcium +3200%
Contains more Iron +158.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +43400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Olive oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 0% 0% 1% 1% 0% 0% 0% 0%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains less Sodium -100%
Contains more Calcium +3200%
Contains more Iron +158.9%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +43400%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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
Olive oil
2
:
6
Soy sauce
Soy sauce
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Olive oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 287% 0% 0% 0% 0% 0% 0% 0% 0% 0% 151%
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%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive oil
Olive oil
1
:
4
Soy sauce
Soy sauce
Contains more Fats +17443.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Olive oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
Contains more Fats +17443.9%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive oil
Olive oil
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +82810.2%
Contains more Polyunsaturated fat +3901.1%
Contains less Saturated Fat -99.5%
Olive oil
14% 75% 11%
Saturated Fat: 13.808 g
Monounsaturated Fat: 72.961 g
Polyunsaturated fat: 10.523 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +82810.2%
Contains more Polyunsaturated fat +3901.1%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Soy sauce Opinion
Net carbs 0g 4.13g Soy sauce
Protein 0g 8.14g Soy sauce
Fats 100g 0.57g Olive oil
Carbs 0g 4.93g Soy sauce
Calories 884kcal 53kcal Olive oil
Sugar 0g 0.4g Olive oil
Fiber 0g 0.8g Soy sauce
Calcium 1mg 33mg Soy sauce
Iron 0.56mg 1.45mg Soy sauce
Magnesium 0mg 74mg Soy sauce
Phosphorus 0mg 166mg Soy sauce
Potassium 1mg 435mg Soy sauce
Sodium 2mg 5493mg Olive oil
Zinc 0mg 0.87mg Soy sauce
Copper 0mg 0.043mg Soy sauce
Manganese 0mg 1.018mg Soy sauce
Selenium 0µg 0.5µg Soy sauce
Vitamin E 14.35mg 0mg Olive oil
Vitamin B1 0mg 0.033mg Soy sauce
Vitamin B2 0mg 0.165mg Soy sauce
Vitamin B3 0mg 2.196mg Soy sauce
Vitamin B5 0mg 0.297mg Soy sauce
Vitamin B6 0mg 0.148mg Soy sauce
Folate 0µg 14µg Soy sauce
Vitamin K 60.2µg 0µg Olive oil
Tryptophan 0mg 0.096mg Soy sauce
Threonine 0mg 0.271mg Soy sauce
Isoleucine 0mg 0.318mg Soy sauce
Leucine 0mg 0.537mg Soy sauce
Lysine 0mg 0.381mg Soy sauce
Methionine 0mg 0.097mg Soy sauce
Phenylalanine 0mg 0.353mg Soy sauce
Valine 0mg 0.332mg Soy sauce
Histidine 0mg 0.174mg Soy sauce
Saturated Fat 13.808g 0.073g Soy sauce
Monounsaturated Fat 72.961g 0.088g Olive oil
Polyunsaturated fat 10.523g 0.263g Olive oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Soy sauce
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
36%
Olive oil
12%
Soy sauce
Minerals Daily Need Coverage Score
2%
Olive oil
112%
Soy sauce

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 13.735g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 5491mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.