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Soy sauce vs. Cauliflower — In-Depth Nutrition Comparison

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How are soy sauce and cauliflower different?

  • Soy sauce is richer in manganese, phosphorus, magnesium, iron, vitamin B3, and vitamin B2, while cauliflower is higher in vitamin C, vitamin K, and folate.
  • Soy sauce covers your daily need for sodium, 238% more than cauliflower.
  • Soy sauce contains 7 times more manganese than cauliflower. Soy sauce contains 1.018mg of manganese, while cauliflower contains 0.155mg.
  • Cauliflower is lower in sodium.

Soy sauce made from soy and wheat (shoyu) and Cauliflower, raw types were used in this article.

Infographic

Soy sauce vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +393.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +45.5%
Contains more IronIron +245.2%
Contains more ZincZinc +222.2%
Contains more PhosphorusPhosphorus +277.3%
Contains more ManganeseManganese +556.8%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +20%
~equal in Copper ~0.039mg

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin B2Vitamin B2 +175%
Contains more Vitamin B3Vitamin B3 +333.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B5Vitamin B5 +124.6%
Contains more Vitamin B6Vitamin B6 +24.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +307.1%
Contains more CholineCholine +142.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +324%
Contains more FatsFats +103.6%
Contains more OtherOther +1901.3%
Contains more WaterWater +29.4%
~equal in Carbs ~4.97g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -43.8%
Contains more Mono. FatMonounsaturated fat +158.8%
Contains more Poly. FatPolyunsaturated fat +748.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +213.3%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Cauliflower
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 Cauliflower DV% diff.
Sodium 5493mg 30mg 238%
Vitamin C 0mg 48.2mg 54%
Manganese 1.018mg 0.155mg 38%
Phosphorus 166mg 44mg 17%
Magnesium 74mg 15mg 14%
Iron 1.45mg 0.42mg 13%
Vitamin K 0µg 15.5µg 13%
Protein 8.14g 1.92g 12%
Vitamin B3 2.196mg 0.507mg 11%
Folate 14µg 57µg 11%
Vitamin B2 0.165mg 0.06mg 8%
Vitamin B5 0.297mg 0.667mg 7%
Fiber 0.8g 2g 5%
Zinc 0.87mg 0.27mg 5%
Choline 18.3mg 44.3mg 5%
Potassium 435mg 299mg 4%
Vitamin B6 0.148mg 0.184mg 3%
Polyunsaturated fat 0.263g 0.031g 2%
Fructose 0g 0.97g 1%
Calories 53kcal 25kcal 1%
Vitamin B1 0.033mg 0.05mg 1%
Vitamin E 0mg 0.08mg 1%
Calcium 33mg 22mg 1%
Fats 0.57g 0.28g 0%
Carbs 4.93g 4.97g 0%
Net carbs 4.13g 2.97g N/A
Sugar 0.4g 1.91g N/A
Copper 0.043mg 0.039mg 0%
Selenium 0.5µg 0.6µg 0%
Saturated fat 0.073g 0.13g 0%
Monounsaturated fat 0.088g 0.034g 0%
Tryptophan 0.096mg 0.02mg 0%
Threonine 0.271mg 0.076mg 0%
Isoleucine 0.318mg 0.071mg 0%
Leucine 0.537mg 0.106mg 0%
Lysine 0.381mg 0.217mg 0%
Methionine 0.097mg 0.02mg 0%
Phenylalanine 0.353mg 0.065mg 0%
Valine 0.332mg 0.125mg 0%
Histidine 0.174mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Cauliflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Cauliflower
Minerals Daily Need Coverage Score
112%
Soy sauce
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 1.51g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.057g)
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?
Cauliflower
Cauliflower contains less Sodium (difference - 5463mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $3)
Which food is richer in vitamins?
Cauliflower
Cauliflower 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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.