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  6. Soy sauce vs. Avocado

Soy sauce vs. Avocado — In-Depth Nutrition Comparison

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Significant differences between Soy sauce and Avocado

  • Soy sauce has more Manganese, Phosphorus, and Iron, however, Avocado is richer in Fiber, Vitamin B5, Vitamin K, Folate, Copper, and Vitamin E .
  • Soy sauce covers your daily Sodium needs 239% more than Avocado.
  • Avocado has 7 times less Manganese than Soy sauce. Soy sauce has 1.018mg of Manganese, while Avocado has 0.142mg.
  • Avocado contains less Sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Avocados, raw, all commercial varieties.

Infographic

Soy sauce vs Avocado 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.
Soy sauce
Soy sauce
7
:
3
Avocado
Avocado
Contains more Calcium +175%
Contains more Iron +163.6%
Contains more Magnesium +155.2%
Contains more Phosphorus +219.2%
Contains more Zinc +35.9%
Contains more Manganese +616.9%
Contains more Selenium +25%
Contains more Potassium +11.5%
Contains less Sodium -99.9%
Contains more Copper +341.9%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +175%
Contains more Iron +163.6%
Contains more Magnesium +155.2%
Contains more Phosphorus +219.2%
Contains more Zinc +35.9%
Contains more Manganese +616.9%
Contains more Selenium +25%
Contains more Potassium +11.5%
Contains less Sodium -99.9%
Contains more Copper +341.9%

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.
Soy sauce
Soy sauce
2
:
8
Avocado
Avocado
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +26.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +367.7%
Contains more Vitamin B6 +73.6%
Contains more Folate +478.6%
Contains more Vitamin K +∞%
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin B2 +26.9%
Contains more Vitamin B3 +26.4%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +367.7%
Contains more Vitamin B6 +73.6%
Contains more Folate +478.6%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Avocado
Avocado
Contains more Protein +307%
Contains more Other +862.7%
Contains more Fats +2471.9%
Contains more Carbs +73%
Equal in Water - 73.23
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
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Protein +307%
Contains more Other +862.7%
Contains more Fats +2471.9%
Contains more Carbs +73%
Equal in Water - 73.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Avocado
Avocado
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +11035.2%
Contains more Polyunsaturated fat +590.5%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -96.6%
Contains more Monounsaturated Fat +11035.2%
Contains more Polyunsaturated fat +590.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
4
Avocado
Avocado
Contains more Sucrose +66.7%
Contains more Starch +∞%
Contains more Glucose +23.3%
Contains more Fructose +∞%
Contains more Galactose +∞%
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
Avocado
14% 8% 49% 16% 13%
Starch: 0.11 g
Sucrose: 0.06 g
Glucose: 0.37 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
Contains more Sucrose +66.7%
Contains more Starch +∞%
Contains more Glucose +23.3%
Contains more Fructose +∞%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Soy sauce Avocado
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Avocado Opinion
Net carbs 4.13g 1.83g Soy sauce
Protein 8.14g 2g Soy sauce
Fats 0.57g 14.66g Avocado
Carbs 4.93g 8.53g Avocado
Calories 53kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0g 0.12g Avocado
Sugar 0.4g 0.66g Soy sauce
Fiber 0.8g 6.7g Avocado
Calcium 33mg 12mg Soy sauce
Iron 1.45mg 0.55mg Soy sauce
Magnesium 74mg 29mg Soy sauce
Phosphorus 166mg 52mg Soy sauce
Potassium 435mg 485mg Avocado
Sodium 5493mg 7mg Avocado
Zinc 0.87mg 0.64mg Soy sauce
Copper 0.043mg 0.19mg Avocado
Manganese 1.018mg 0.142mg Soy sauce
Selenium 0.5µg 0.4µg Soy sauce
Vitamin A 0IU 146IU Avocado
Vitamin A RAE 0µg 7µg Avocado
Vitamin E 0mg 2.07mg Avocado
Vitamin C 0mg 10mg Avocado
Vitamin B1 0.033mg 0.067mg Avocado
Vitamin B2 0.165mg 0.13mg Soy sauce
Vitamin B3 2.196mg 1.738mg Soy sauce
Vitamin B5 0.297mg 1.389mg Avocado
Vitamin B6 0.148mg 0.257mg Avocado
Folate 14µg 81µg Avocado
Vitamin K 0µg 21µg Avocado
Tryptophan 0.096mg 0.025mg Soy sauce
Threonine 0.271mg 0.073mg Soy sauce
Isoleucine 0.318mg 0.084mg Soy sauce
Leucine 0.537mg 0.143mg Soy sauce
Lysine 0.381mg 0.132mg Soy sauce
Methionine 0.097mg 0.038mg Soy sauce
Phenylalanine 0.353mg 0.097mg Soy sauce
Valine 0.332mg 0.107mg Soy sauce
Histidine 0.174mg 0.049mg Soy sauce
Saturated Fat 0.073g 2.126g Soy sauce
Monounsaturated Fat 0.088g 9.799g Avocado
Polyunsaturated fat 0.263g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Avocado
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
12%
Soy sauce
35%
Avocado
Minerals Daily Need Coverage Score
112%
Soy sauce
21%
Avocado

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.26g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.053g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 25)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 5486mg)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $2.6)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.