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  6. Quinoa vs. Soy sauce

Quinoa vs. Soy sauce — In-Depth Nutrition Comparison

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Significant differences between Quinoa and Soy sauce

  • Quinoa has more Copper, Fiber, Folate, and Vitamin B1, however, Soy sauce is richer in Manganese, Vitamin B3, and Potassium.
  • Soy sauce covers your daily Sodium needs 239% more than Quinoa.
  • Quinoa contains less Sodium.

Specific food types used in this comparison are Quinoa, cooked and Soy sauce made from soy and wheat (shoyu).

Infographic

Quinoa 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.
Quinoa
Quinoa
5
:
5
Soy sauce
Soy sauce
Contains less Sodium -99.9%
Contains more Zinc +25.3%
Contains more Copper +346.5%
Contains more Selenium +460%
Contains more Calcium +94.1%
Contains more Magnesium +15.6%
Contains more Potassium +152.9%
Contains more Manganese +61.3%
Equal in Iron - 1.45
Equal in Phosphorus - 166
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
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 Zinc +25.3%
Contains more Copper +346.5%
Contains more Selenium +460%
Contains more Calcium +94.1%
Contains more Magnesium +15.6%
Contains more Potassium +152.9%
Contains more Manganese +61.3%
Equal in Iron - 1.45
Equal in Phosphorus - 166

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.
Quinoa
Quinoa
4
:
4
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +224.2%
Contains more Folate +200%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +433%
Contains more Vitamin B6 +20.3%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
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 B1 +224.2%
Contains more Folate +200%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +433%
Contains more Vitamin B6 +20.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Soy sauce
Soy sauce
Contains more Fats +236.8%
Contains more Carbs +332%
Contains more Protein +85%
Contains more Other +1875.3%
Equal in Water - 71.15
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 +236.8%
Contains more Carbs +332%
Contains more Protein +85%
Contains more Other +1875.3%
Equal in Water - 71.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +309.9%
Contains less Saturated Fat -68.4%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 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 +500%
Contains more Polyunsaturated fat +309.9%
Contains less Saturated Fat -68.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Soy sauce
Soy sauce
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 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 Starch +∞%
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.
Quinoa Soy sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Soy sauce Opinion
Net carbs 18.5g 4.13g Quinoa
Protein 4.4g 8.14g Soy sauce
Fats 1.92g 0.57g Quinoa
Carbs 21.3g 4.93g Quinoa
Calories 120kcal 53kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 0.4g Soy sauce
Fiber 2.8g 0.8g Quinoa
Calcium 17mg 33mg Soy sauce
Iron 1.49mg 1.45mg Quinoa
Magnesium 64mg 74mg Soy sauce
Phosphorus 152mg 166mg Soy sauce
Potassium 172mg 435mg Soy sauce
Sodium 7mg 5493mg Quinoa
Zinc 1.09mg 0.87mg Quinoa
Copper 0.192mg 0.043mg Quinoa
Manganese 0.631mg 1.018mg Soy sauce
Selenium 2.8µg 0.5µg Quinoa
Vitamin A 5IU 0IU Quinoa
Vitamin E 0.63mg 0mg Quinoa
Vitamin B1 0.107mg 0.033mg Quinoa
Vitamin B2 0.11mg 0.165mg Soy sauce
Vitamin B3 0.412mg 2.196mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.123mg 0.148mg Soy sauce
Folate 42µg 14µg Quinoa
Tryptophan 0.052mg 0.096mg Soy sauce
Threonine 0.131mg 0.271mg Soy sauce
Isoleucine 0.157mg 0.318mg Soy sauce
Leucine 0.261mg 0.537mg Soy sauce
Lysine 0.239mg 0.381mg Soy sauce
Methionine 0.096mg 0.097mg Soy sauce
Phenylalanine 0.185mg 0.353mg Soy sauce
Valine 0.185mg 0.332mg Soy sauce
Histidine 0.127mg 0.174mg Soy sauce
Saturated Fat 0.231g 0.073g Soy sauce
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.088g Quinoa
Polyunsaturated fat 1.078g 0.263g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
12%
Soy sauce
Minerals Daily Need Coverage Score
38%
Quinoa
112%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.47g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.158g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 38)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 5486mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3.4)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.