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  6. Olive vs. Soy sauce

Olive vs. Soy sauce — In-Depth Nutrition Comparison

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What are the main differences between Olive and Soy sauce?

  • Olive is richer in Iron, Copper, and Vitamin E , yet Soy sauce is richer in Manganese, Phosphorus, Magnesium, Vitamin B3, Vitamin B2, and Potassium.
  • Soy sauce's daily need coverage for Sodium is 207% higher.
  • Olive contains less Sodium.

We used Olives, ripe, canned (small-extra large) and Soy sauce made from soy and wheat (shoyu) types in this comparison.

Infographic

Olive 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
Olive
5
:
5
Soy sauce
Soy sauce
Contains more Calcium +166.7%
Contains more Iron +127.6%
Contains less Sodium -86.6%
Contains more Copper +483.7%
Contains more Selenium +80%
Contains more Magnesium +1750%
Contains more Phosphorus +5433.3%
Contains more Potassium +5337.5%
Contains more Zinc +295.5%
Contains more Manganese +4990%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
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 +166.7%
Contains more Iron +127.6%
Contains less Sodium -86.6%
Contains more Copper +483.7%
Contains more Selenium +80%
Contains more Magnesium +1750%
Contains more Phosphorus +5433.3%
Contains more Potassium +5337.5%
Contains more Zinc +295.5%
Contains more Manganese +4990%

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
Olive
4
:
6
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +5835.1%
Contains more Vitamin B5 +1880%
Contains more Vitamin B6 +1544.4%
Contains more Folate +∞%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
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 C +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +1000%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +5835.1%
Contains more Vitamin B5 +1880%
Contains more Vitamin B6 +1544.4%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Olive
Olive
3
:
2
Soy sauce
Soy sauce
Contains more Fats +1773.7%
Contains more Carbs +27%
Contains more Water +12.4%
Contains more Protein +869%
Contains more Other +582.1%
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 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 +1773.7%
Contains more Carbs +27%
Contains more Water +12.4%
Contains more Protein +869%
Contains more Other +582.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Olive
Olive
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +8863.6%
Contains more Polyunsaturated fat +246.4%
Contains less Saturated Fat -94.8%
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 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 +8863.6%
Contains more Polyunsaturated fat +246.4%
Contains less Saturated Fat -94.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive Soy sauce Opinion
Net carbs 3.06g 4.13g Soy sauce
Protein 0.84g 8.14g Soy sauce
Fats 10.68g 0.57g Olive
Carbs 6.26g 4.93g Olive
Calories 115kcal 53kcal Olive
Sugar 0g 0.4g Olive
Fiber 3.2g 0.8g Olive
Calcium 88mg 33mg Olive
Iron 3.3mg 1.45mg Olive
Magnesium 4mg 74mg Soy sauce
Phosphorus 3mg 166mg Soy sauce
Potassium 8mg 435mg Soy sauce
Sodium 735mg 5493mg Olive
Zinc 0.22mg 0.87mg Soy sauce
Copper 0.251mg 0.043mg Olive
Manganese 0.02mg 1.018mg Soy sauce
Selenium 0.9µg 0.5µg Olive
Vitamin A 403IU 0IU Olive
Vitamin A RAE 20µg 0µg Olive
Vitamin E 1.65mg 0mg Olive
Vitamin C 0.9mg 0mg Olive
Vitamin B1 0.003mg 0.033mg Soy sauce
Vitamin B2 0mg 0.165mg Soy sauce
Vitamin B3 0.037mg 2.196mg Soy sauce
Vitamin B5 0.015mg 0.297mg Soy sauce
Vitamin B6 0.009mg 0.148mg Soy sauce
Folate 0µg 14µg Soy sauce
Vitamin K 1.4µg 0µg Olive
Tryptophan 0.096mg Soy sauce
Threonine 0.026mg 0.271mg Soy sauce
Isoleucine 0.031mg 0.318mg Soy sauce
Leucine 0.05mg 0.537mg Soy sauce
Lysine 0.032mg 0.381mg Soy sauce
Methionine 0.012mg 0.097mg Soy sauce
Phenylalanine 0.029mg 0.353mg Soy sauce
Valine 0.038mg 0.332mg Soy sauce
Histidine 0.023mg 0.174mg Soy sauce
Saturated Fat 1.415g 0.073g Soy sauce
Monounsaturated Fat 7.888g 0.088g Olive
Polyunsaturated fat 0.911g 0.263g Olive

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive 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
6%
Olive
12%
Soy sauce
Minerals Daily Need Coverage Score
35%
Olive
112%
Soy sauce

Comparison summary

Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.342g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $0.1)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 4758mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.