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Peanut oil vs. Soy sauce — In-Depth Nutrition Comparison

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A recap on the differences between peanut oil and soy sauce

  • Peanut oil has more vitamin E; however, soy sauce is higher in phosphorus, iron, magnesium, vitamin B3, potassium, vitamin B2, and vitamin B6.
  • Soy sauce covers your daily sodium needs 239% more than peanut oil.
  • Soy sauce has less saturated fat.
  • The glycemic index of soy sauce is higher.

Food varieties used in this article are Oil, peanut, salad or cooking and Soy sauce made from soy and wheat (shoyu).

Infographic

Peanut oil 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 0% 0% 0% 1.1% 0% 0.27% 0% 0% 0% 0%
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 +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4733.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +8600%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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% 0% 314% 0% 0% 0% 0% 0% 0% 0% 1.8% 0% 0.05%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +18200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut oil Soy sauce DV% diff.
Sodium 0mg 5493mg 239%
Polyunsaturated fat 32g 0.263g 212%
Fats 100g 0.57g 153%
Monounsaturated fat 46.2g 0.088g 115%
Vitamin E 15.69mg 0mg 105%
Saturated fat 16.9g 0.073g 76%
Manganese 1.018mg 44%
Calories 884kcal 53kcal 42%
Phosphorus 0mg 166mg 24%
Magnesium 0mg 74mg 18%
Iron 0.03mg 1.45mg 18%
Protein 0g 8.14g 16%
Vitamin B3 0mg 2.196mg 14%
Vitamin B2 0mg 0.165mg 13%
Potassium 0mg 435mg 13%
Vitamin B6 0mg 0.148mg 11%
Zinc 0.01mg 0.87mg 8%
Vitamin B5 0mg 0.297mg 6%
Copper 0mg 0.043mg 5%
Folate 0µg 14µg 4%
Choline 0.1mg 18.3mg 3%
Calcium 0mg 33mg 3%
Vitamin B1 0mg 0.033mg 3%
Fiber 0g 0.8g 3%
Carbs 0g 4.93g 2%
Vitamin K 0.7µg 0µg 1%
Selenium 0µg 0.5µg 1%
Net carbs 0g 4.13g N/A
Sugar 0g 0.4g N/A
Tryptophan 0mg 0.096mg 0%
Threonine 0mg 0.271mg 0%
Isoleucine 0mg 0.318mg 0%
Leucine 0mg 0.537mg 0%
Lysine 0mg 0.381mg 0%
Methionine 0mg 0.097mg 0%
Phenylalanine 0mg 0.353mg 0%
Valine 0mg 0.332mg 0%
Histidine 0mg 0.174mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +17443.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 49% 34%
Saturated fat: Sat. Fat 16.9 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 32 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 +52400%
Contains more Poly. FatPolyunsaturated fat +12067.3%
Contains less Sat. FatSaturated fat -99.6%

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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. Peanut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171410/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.