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  6. Mackerel vs. Soy sauce

Mackerel vs. Soy sauce — In-Depth Nutrition Comparison

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Summary of differences between Mackerel and Soy sauce

  • The amount of Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin E, Choline, and Phosphorus in Mackerel is higher than in Soy sauce.
  • Mackerel covers your daily need of Vitamin B12 500% more than Soy sauce.
  • The amount of Cholesterol in Soy sauce is lower.

These are the specific foods used in this comparison Fish, mackerel, salted and Soy sauce made from soy and wheat (shoyu).

Infographic

Mackerel 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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
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 CalciumCalcium +100%
Contains more PotassiumPotassium +19.5%
Contains more CopperCopper +132.6%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +53%
Contains less SodiumSodium -19%
Contains more SeleniumSelenium +14580%
Contains more MagnesiumMagnesium +23.3%
~equal in Iron ~1.45mg

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 0% 9.4% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 11% 55%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B6Vitamin B6 +177%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +455.2%
Contains more Vitamin B1Vitamin B1 +65%
~equal in Vitamin C ~0mg
~equal in Folate ~14µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 ProteinProtein +127.3%
Contains more FatsFats +4303.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.5%
Contains more OtherOther +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 38% 29%
Saturated Fat: Sat. Fat 7.148 g
Monounsaturated Fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 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 +9354.5%
Contains more Poly. FatPolyunsaturated fat +2261.2%
Contains less Sat. FatSaturated Fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Soy sauce
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 Mackerel Soy sauce Opinion
Calories 305kcal 53kcal Mackerel
Protein 18.5g 8.14g Mackerel
Fats 25.1g 0.57g Mackerel
Net carbs 0g 4.13g Soy sauce
Carbs 0g 4.93g Soy sauce
Cholesterol 95mg 0mg Soy sauce
Vitamin D 1006IU 0IU Mackerel
Magnesium 60mg 74mg Soy sauce
Calcium 66mg 33mg Mackerel
Potassium 520mg 435mg Mackerel
Iron 1.4mg 1.45mg Soy sauce
Sugar 0g 0.4g Mackerel
Fiber 0g 0.8g Soy sauce
Copper 0.1mg 0.043mg Mackerel
Zinc 1.1mg 0.87mg Mackerel
Phosphorus 254mg 166mg Mackerel
Sodium 4450mg 5493mg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A 47µg 0µg Mackerel
Vitamin E 2.38mg 0mg Mackerel
Vitamin D 25.2µg 0µg Mackerel
Manganese 1.018mg Soy sauce
Selenium 73.4µg 0.5µg Mackerel
Vitamin B1 0.02mg 0.033mg Soy sauce
Vitamin B2 0.19mg 0.165mg Mackerel
Vitamin B3 3.3mg 2.196mg Mackerel
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.41mg 0.148mg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 0µg Mackerel
Folate 15µg 14µg Mackerel
Choline 101.6mg 18.3mg Mackerel
Saturated Fat 7.148g 0.073g Soy sauce
Monounsaturated Fat 8.32g 0.088g Mackerel
Polyunsaturated fat 6.21g 0.263g Mackerel
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel

Which food is preferable for your diet?

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

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
200%
Mackerel
12%
Soy sauce
Minerals Daily Need Coverage Score
131%
Mackerel
112%
Soy sauce

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 7.075g)
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 - 1043mg)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.