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  6. Soy sauce vs. Beef tenderloin

Soy sauce vs. Beef tenderloin — In-Depth Nutrition Comparison

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Important differences between soy sauce and beef tenderloin

  • Soy sauce has more manganese and magnesium; however, beef tenderloin has more vitamin B12, selenium, zinc, iron, and choline.
  • Soy sauce's daily need coverage for sodium is 236% more.
  • Soy sauce has 73 times more manganese than beef tenderloin. Soy sauce has 1.018mg of manganese, while beef tenderloin has 0.014mg.
  • Beef tenderloin is lower in sodium.
  • Soy sauce has a higher glycemic index than beef tenderloin.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Beef, tenderloin, roast, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, roasted.

Infographic

Soy sauce vs Beef tenderloin 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 53% 9.9% 38% 54% 14% 24% 71% 716% 133% 2.7%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 29% 117% 41% 110% 87% 7.4% 1.8% 125%
Contains more MagnesiumMagnesium +236.4%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +31.4%
Contains more ManganeseManganese +7171.4%
Contains more IronIron +114.5%
Contains more CopperCopper +186%
Contains more ZincZinc +363.2%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +4480%

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% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11% 10%
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% 23% 60% 56% 15% 58% 308% 0% 6% 50%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more FolateFolate +75%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B3Vitamin B3 +36.6%
Contains more Vitamin B6Vitamin B6 +68.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +397.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Soy sauce Beef tenderloin DV% diff.
Sodium 5493mg 57mg 236%
Vitamin B12 0µg 2.46µg 103%
Manganese 1.018mg 0.014mg 44%
Saturated fat 0.073g 9.72g 44%
Selenium 0.5µg 22.9µg 41%
Fats 0.57g 24.6g 37%
Protein 8.14g 23.9g 32%
Zinc 0.87mg 4.03mg 29%
Cholesterol 0mg 85mg 28%
Monounsaturated fat 0.088g 10.27g 25%
Iron 1.45mg 3.11mg 21%
Calories 53kcal 324kcal 14%
Choline 18.3mg 91mg 13%
Magnesium 74mg 22mg 12%
Copper 0.043mg 0.123mg 9%
Vitamin B6 0.148mg 0.25mg 8%
Vitamin B2 0.165mg 0.26mg 7%
Phosphorus 166mg 203mg 5%
Vitamin B1 0.033mg 0.09mg 5%
Vitamin B3 2.196mg 3mg 5%
Polyunsaturated fat 0.263g 1g 5%
Fiber 0.8g 0g 3%
Potassium 435mg 331mg 3%
Folate 14µg 8µg 2%
Calcium 33mg 9mg 2%
Carbs 4.93g 0g 2%
Vitamin B5 0.297mg 0.25mg 1%
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Tryptophan 0.096mg 0.268mg 0%
Threonine 0.271mg 1.044mg 0%
Isoleucine 0.318mg 1.075mg 0%
Leucine 0.537mg 1.889mg 0%
Lysine 0.381mg 1.989mg 0%
Methionine 0.097mg 0.612mg 0%
Phenylalanine 0.353mg 0.933mg 0%
Valine 0.332mg 1.163mg 0%
Histidine 0.174mg 0.818mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
24% 25% 48% 3%
Protein: 23.9 g
Fats: 24.6 g
Carbs: 0 g
Water: 48.37 g
Other: 3.13 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +47.1%
Contains more OtherOther +385.9%
Contains more ProteinProtein +193.6%
Contains more FatsFats +4215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
46% 49% 5%
Saturated fat: Sat. Fat 9.72 g
Monounsaturated fat: Mono. Fat 10.27 g
Polyunsaturated fat: Poly. Fat 1 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +11570.5%
Contains more Poly. FatPolyunsaturated fat +280.2%

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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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/nutrients
  2. Beef tenderloin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169544/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.