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  6. Orange juice vs. Soy sauce

Orange juice vs. Soy sauce — In-Depth Nutrition Comparison

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How are orange juice and soy sauce different?

  • Orange juice is higher in vitamin C; however, soy sauce is richer in manganese, phosphorus, iron, magnesium, vitamin B3, vitamin B2, vitamin B6, and zinc.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Orange juice has less sodium.
  • Soy sauce has a lower glycemic index (15) than orange juice (50).

Orange juice, raw and Soy sauce made from soy and wheat (shoyu) are the varieties used in this article.

Infographic

Orange juice vs Soy sauce infographic
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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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +572.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +117.5%
Contains more IronIron +625%
Contains more ZincZinc +1640%
Contains more PhosphorusPhosphorus +876.5%
Contains more ManganeseManganese +7171.4%
Contains more SeleniumSelenium +400%
~equal in Copper ~0.043mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +449%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +270%
Contains more CholineCholine +195.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Orange juice Soy sauce DV% diff.
Sodium 1mg 5493mg 239%
Vitamin C 50mg 0mg 56%
Manganese 0.014mg 1.018mg 44%
Phosphorus 17mg 166mg 21%
Iron 0.2mg 1.45mg 16%
Protein 0.7g 8.14g 15%
Magnesium 11mg 74mg 15%
Vitamin B3 0.4mg 2.196mg 11%
Vitamin B2 0.03mg 0.165mg 10%
Vitamin B6 0.04mg 0.148mg 8%
Zinc 0.05mg 0.87mg 7%
Potassium 200mg 435mg 7%
Vitamin B1 0.09mg 0.033mg 5%
Folate 30µg 14µg 4%
Vitamin B5 0.19mg 0.297mg 2%
Choline 6.2mg 18.3mg 2%
Calcium 11mg 33mg 2%
Carbs 10.4g 4.93g 2%
Fiber 0.2g 0.8g 2%
Vitamin A 10µg 0µg 1%
Selenium 0.1µg 0.5µg 1%
Polyunsaturated fat 0.04g 0.263g 1%
Fats 0.2g 0.57g 1%
Calories 45kcal 53kcal 0%
Net carbs 10.2g 4.13g N/A
Sugar 8.4g 0.4g N/A
Copper 0.044mg 0.043mg 0%
Vitamin E 0.04mg 0mg 0%
Vitamin K 0.1µg 0µg 0%
Saturated fat 0.024g 0.073g 0%
Monounsaturated fat 0.036g 0.088g 0%
Tryptophan 0.002mg 0.096mg 0%
Threonine 0.008mg 0.271mg 0%
Isoleucine 0.008mg 0.318mg 0%
Leucine 0.013mg 0.537mg 0%
Lysine 0.009mg 0.381mg 0%
Methionine 0.003mg 0.097mg 0%
Phenylalanine 0.009mg 0.353mg 0%
Valine 0.011mg 0.332mg 0%
Histidine 0.003mg 0.174mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 CarbsCarbs +111%
Contains more WaterWater +24.1%
Contains more ProteinProtein +1062.9%
Contains more FatsFats +185%
Contains more OtherOther +3702.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -67.1%
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +557.5%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.