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  6. Pomegranate vs. Soy sauce

Pomegranate vs. Soy sauce — In-Depth Nutrition Comparison

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How are Pomegranate and Soy sauce different?

  • Pomegranate is higher in Vitamin K, Fiber, Copper, and Vitamin C, however, Soy sauce is richer in Manganese, Phosphorus, Magnesium, Iron, and Vitamin B3.
  • Daily need coverage for Sodium from Soy sauce is 239% higher.
  • Pomegranate has less Sodium.

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

Infographic

Pomegranate 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.
Pomegranate
Pomegranate
2
:
7
Soy sauce
Soy sauce
Contains less Sodium -99.9%
Contains more Copper +267.4%
Contains more Calcium +230%
Contains more Iron +383.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +361.1%
Contains more Potassium +84.3%
Contains more Zinc +148.6%
Contains more Manganese +755.5%
Equal in Selenium - 0.5
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains less Sodium -99.9%
Contains more Copper +267.4%
Contains more Calcium +230%
Contains more Iron +383.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +361.1%
Contains more Potassium +84.3%
Contains more Zinc +148.6%
Contains more Manganese +755.5%
Equal in Selenium - 0.5

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.
Pomegranate
Pomegranate
6
:
3
Soy sauce
Soy sauce
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +26.9%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +211.3%
Contains more Vitamin B3 +649.5%
Contains more Vitamin B6 +97.3%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
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 E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +26.9%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +211.3%
Contains more Vitamin B3 +649.5%
Contains more Vitamin B6 +97.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pomegranate
Pomegranate
3
:
2
Soy sauce
Soy sauce
Contains more Fats +105.3%
Contains more Carbs +279.3%
Contains more Protein +387.4%
Contains more Other +2769.8%
Equal in Water - 71.15
Pomegranate
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +105.3%
Contains more Carbs +279.3%
Contains more Protein +387.4%
Contains more Other +2769.8%
Equal in Water - 71.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pomegranate
Pomegranate
1
:
2
Soy sauce
Soy sauce
Contains less Saturated Fat -39.2%
Contains more Polyunsaturated fat +232.9%
Equal in Monounsaturated Fat - 0.088
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains less Saturated Fat -39.2%
Contains more Polyunsaturated fat +232.9%
Equal in Monounsaturated Fat - 0.088

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pomegranate Soy sauce Opinion
Net carbs 14.7g 4.13g Pomegranate
Protein 1.67g 8.14g Soy sauce
Fats 1.17g 0.57g Pomegranate
Carbs 18.7g 4.93g Pomegranate
Calories 83kcal 53kcal Pomegranate
Sugar 13.67g 0.4g Soy sauce
Fiber 4g 0.8g Pomegranate
Calcium 10mg 33mg Soy sauce
Iron 0.3mg 1.45mg Soy sauce
Magnesium 12mg 74mg Soy sauce
Phosphorus 36mg 166mg Soy sauce
Potassium 236mg 435mg Soy sauce
Sodium 3mg 5493mg Pomegranate
Zinc 0.35mg 0.87mg Soy sauce
Copper 0.158mg 0.043mg Pomegranate
Manganese 0.119mg 1.018mg Soy sauce
Selenium 0.5µg 0.5µg
Vitamin E 0.6mg 0mg Pomegranate
Vitamin C 10.2mg 0mg Pomegranate
Vitamin B1 0.067mg 0.033mg Pomegranate
Vitamin B2 0.053mg 0.165mg Soy sauce
Vitamin B3 0.293mg 2.196mg Soy sauce
Vitamin B5 0.377mg 0.297mg Pomegranate
Vitamin B6 0.075mg 0.148mg Soy sauce
Folate 38µg 14µg Pomegranate
Vitamin K 16.4µg 0µg Pomegranate
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
Saturated Fat 0.12g 0.073g Soy sauce
Monounsaturated Fat 0.093g 0.088g Pomegranate
Polyunsaturated fat 0.079g 0.263g Soy sauce

Which food is preferable for your diet?

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

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 13.27g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.047g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 5490mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.