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  6. Soy sauce vs. Chinese cabbage

Soy sauce vs. Chinese cabbage — In-Depth Nutrition Comparison

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How are soy sauce and Chinese cabbage different?

  • Soy sauce is higher in manganese, phosphorus, magnesium, vitamin B3, and iron; however, Chinese cabbage is richer in vitamin A, vitamin C, vitamin K, and folate.
  • Daily need coverage for sodium for soy sauce is 236% higher.
  • Soy sauce contains 6 times more manganese than Chinese cabbage. While soy sauce contains 1.018mg of manganese, Chinese cabbage contains only 0.159mg.
  • Chinese cabbage has less sodium.
  • Soy sauce has a lower glycemic index (15) than Chinese cabbage (32).

Soy sauce made from soy and wheat (shoyu) and Cabbage, chinese (pak-choi), raw are the varieties used in this article.

Infographic

Soy sauce vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +289.5%
Contains more PotassiumPotassium +72.6%
Contains more IronIron +81.3%
Contains more CopperCopper +104.8%
Contains more ZincZinc +357.9%
Contains more PhosphorusPhosphorus +348.6%
Contains more ManganeseManganese +540.3%
Contains more CalciumCalcium +218.2%
Contains less SodiumSodium -98.8%
~equal in Selenium ~0.5µg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B2Vitamin B2 +135.7%
Contains more Vitamin B3Vitamin B3 +339.2%
Contains more Vitamin B5Vitamin B5 +237.5%
Contains more CholineCholine +185.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +21.2%
Contains more Vitamin B6Vitamin B6 +31.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +371.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Chinese cabbage DV% diff.
Sodium 5493mg 65mg 236%
Vitamin C 0mg 45mg 50%
Vitamin K 0µg 45.5µg 38%
Manganese 1.018mg 0.159mg 37%
Vitamin A 0µg 223µg 25%
Phosphorus 166mg 37mg 18%
Protein 8.14g 1.5g 13%
Folate 14µg 66µg 13%
Magnesium 74mg 19mg 13%
Vitamin B3 2.196mg 0.5mg 11%
Iron 1.45mg 0.8mg 8%
Calcium 33mg 105mg 7%
Vitamin B2 0.165mg 0.07mg 7%
Zinc 0.87mg 0.19mg 6%
Potassium 435mg 252mg 5%
Vitamin B6 0.148mg 0.194mg 4%
Vitamin B5 0.297mg 0.088mg 4%
Copper 0.043mg 0.021mg 2%
Choline 18.3mg 6.4mg 2%
Calories 53kcal 13kcal 2%
Polyunsaturated fat 0.263g 0.096g 1%
Vitamin B1 0.033mg 0.04mg 1%
Vitamin E 0mg 0.09mg 1%
Fiber 0.8g 1g 1%
Carbs 4.93g 2.18g 1%
Fats 0.57g 0.2g 1%
Net carbs 4.13g 1.18g N/A
Sugar 0.4g 1.18g N/A
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.073g 0.027g 0%
Monounsaturated fat 0.088g 0.015g 0%
Tryptophan 0.096mg 0.015mg 0%
Threonine 0.271mg 0.049mg 0%
Isoleucine 0.318mg 0.085mg 0%
Leucine 0.537mg 0.088mg 0%
Lysine 0.381mg 0.089mg 0%
Methionine 0.097mg 0.009mg 0%
Phenylalanine 0.353mg 0.044mg 0%
Valine 0.332mg 0.066mg 0%
Histidine 0.174mg 0.026mg 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
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +442.7%
Contains more FatsFats +185%
Contains more CarbsCarbs +126.1%
Contains more OtherOther +1801.3%
Contains more WaterWater +34%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +486.7%
Contains more Poly. FatPolyunsaturated fat +174%
Contains less Sat. FatSaturated fat -63%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.