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Milk vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on differences between Milk and Soy sauce

  • Milk has more Vitamin B12, and Calcium, however, Soy sauce is higher in Manganese, Iron, Magnesium, Vitamin B3, Phosphorus, Vitamin B6, and Potassium.
  • Soy sauce covers your daily Sodium needs 237% more than Milk.
  • Milk has less Sodium.

Food varieties used in this article are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Soy sauce made from soy and wheat (shoyu).

Infographic

Milk 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.
Milk
Milk
3
:
7
Soy sauce
Soy sauce
Contains more Calcium +278.8%
Contains less Sodium -99.2%
Contains more Selenium +560%
Contains more Iron +4733.3%
Contains more Magnesium +572.7%
Contains more Phosphorus +74.7%
Contains more Potassium +190%
Contains more Zinc +107.1%
Contains more Copper +330%
Contains more Manganese +33833.3%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
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 +278.8%
Contains less Sodium -99.2%
Contains more Selenium +560%
Contains more Iron +4733.3%
Contains more Magnesium +572.7%
Contains more Phosphorus +74.7%
Contains more Potassium +190%
Contains more Zinc +107.1%
Contains more Copper +330%
Contains more Manganese +33833.3%

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.
Milk
Milk
7
:
4
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +12.1%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +2261.3%
Contains more Vitamin B6 +300%
Contains more Folate +180%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
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 +12.1%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +65%
Contains more Vitamin B3 +2261.3%
Contains more Vitamin B6 +300%
Contains more Folate +180%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
:
2
Soy sauce
Soy sauce
Contains more Fats +70.2%
Contains more Water +26.4%
Contains more Protein +141.5%
Contains more Other +1928%
Equal in Carbs - 4.93
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +70.2%
Contains more Water +26.4%
Contains more Protein +141.5%
Contains more Other +1928%
Equal in Carbs - 4.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
:
2
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +214.8%
Contains less Saturated Fat -88.5%
Contains more Polyunsaturated fat +651.4%
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 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 +214.8%
Contains less Saturated Fat -88.5%
Contains more Polyunsaturated fat +651.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
:
2
Soy sauce
Soy sauce
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Milk
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Milk Soy sauce Opinion
Net carbs 4.99g 4.13g Milk
Protein 3.37g 8.14g Soy sauce
Fats 0.97g 0.57g Milk
Carbs 4.99g 4.93g Milk
Calories 42kcal 53kcal Soy sauce
Sugar 5.2g 0.4g Soy sauce
Fiber 0g 0.8g Soy sauce
Calcium 125mg 33mg Milk
Iron 0.03mg 1.45mg Soy sauce
Magnesium 11mg 74mg Soy sauce
Phosphorus 95mg 166mg Soy sauce
Potassium 150mg 435mg Soy sauce
Sodium 44mg 5493mg Milk
Zinc 0.42mg 0.87mg Soy sauce
Copper 0.01mg 0.043mg Soy sauce
Manganese 0.003mg 1.018mg Soy sauce
Selenium 3.3µg 0.5µg Milk
Vitamin A 196IU 0IU Milk
Vitamin A RAE 58µg 0µg Milk
Vitamin E 0.01mg 0mg Milk
Vitamin D 48IU 0IU Milk
Vitamin D 1.2µg 0µg Milk
Vitamin B1 0.02mg 0.033mg Soy sauce
Vitamin B2 0.185mg 0.165mg Milk
Vitamin B3 0.093mg 2.196mg Soy sauce
Vitamin B5 0.361mg 0.297mg Milk
Vitamin B6 0.037mg 0.148mg Soy sauce
Folate 5µg 14µg Soy sauce
Vitamin B12 0.47µg 0µg Milk
Vitamin K 0.1µg 0µg Milk
Tryptophan 0.043mg 0.096mg Soy sauce
Threonine 0.143mg 0.271mg Soy sauce
Isoleucine 0.174mg 0.318mg Soy sauce
Leucine 0.319mg 0.537mg Soy sauce
Lysine 0.282mg 0.381mg Soy sauce
Methionine 0.088mg 0.097mg Soy sauce
Phenylalanine 0.174mg 0.353mg Soy sauce
Valine 0.22mg 0.332mg Soy sauce
Histidine 0.101mg 0.174mg Soy sauce
Cholesterol 5mg 0mg Soy sauce
Saturated Fat 0.633g 0.073g Soy sauce
Monounsaturated Fat 0.277g 0.088g Milk
Polyunsaturated fat 0.035g 0.263g Soy sauce
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Milk 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
16%
Milk
12%
Soy sauce
Minerals Daily Need Coverage Score
14%
Milk
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 4.8g)
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.56g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Milk
Milk contains less Sodium (difference - 5449mg)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2.8)
Which food is richer in vitamins?
?
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.