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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.
Mackerel
Mackerel
7
:
3
Soy sauce
Soy sauce
Contains more Calcium +100%
Contains more Phosphorus +53%
Contains more Potassium +19.5%
Contains less Sodium -19%
Contains more Zinc +26.4%
Contains more Copper +132.6%
Contains more Selenium +14580%
Contains more Magnesium +23.3%
Equal in Iron - 1.45
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +100%
Contains more Phosphorus +53%
Contains more Potassium +19.5%
Contains less Sodium -19%
Contains more Zinc +26.4%
Contains more Copper +132.6%
Contains more Selenium +14580%
Contains more Magnesium +23.3%
Equal in Iron - 1.45

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.
Mackerel
Mackerel
9
:
2
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +177%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +65%
Equal in Folate - 14
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +177%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +65%
Equal in Folate - 14

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Soy sauce
Soy sauce
Contains more Protein +127.3%
Contains more Fats +4303.5%
Contains more Carbs +∞%
Contains more Water +65.5%
Contains more Other +13.5%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 Protein +127.3%
Contains more Fats +4303.5%
Contains more Carbs +∞%
Contains more Water +65.5%
Contains more Other +13.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +2261.2%
Contains less Saturated Fat -99%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 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 +9354.5%
Contains more Polyunsaturated fat +2261.2%
Contains less Saturated 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
Net carbs 0g 4.13g Soy sauce
Protein 18.5g 8.14g Mackerel
Fats 25.1g 0.57g Mackerel
Carbs 0g 4.93g Soy sauce
Calories 305kcal 53kcal Mackerel
Sugar 0g 0.4g Mackerel
Fiber 0g 0.8g Soy sauce
Calcium 66mg 33mg Mackerel
Iron 1.4mg 1.45mg Soy sauce
Magnesium 60mg 74mg Soy sauce
Phosphorus 254mg 166mg Mackerel
Potassium 520mg 435mg Mackerel
Sodium 4450mg 5493mg Mackerel
Zinc 1.1mg 0.87mg Mackerel
Copper 0.1mg 0.043mg Mackerel
Manganese 1.018mg Soy sauce
Selenium 73.4µg 0.5µg Mackerel
Vitamin A 157IU 0IU Mackerel
Vitamin A RAE 47µg 0µg Mackerel
Vitamin E 2.38mg 0mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg 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
Folate 15µg 14µg Mackerel
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg 0µg 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
Cholesterol 95mg 0mg Soy sauce
Saturated Fat 7.148g 0.073g Soy sauce
Omega-3 - DHA 2.965g 0g Mackerel
Omega-3 - EPA 1.619g 0g Mackerel
Omega-3 - DPA 0.391g 0g Mackerel
Monounsaturated Fat 8.32g 0.088g Mackerel
Polyunsaturated fat 6.21g 0.263g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
212%
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.