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  6. Soy sauce vs. Cheese

Soy sauce vs. Cheese — In-Depth Nutrition Comparison

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Important differences between Soy sauce and Cheese

  • Soy sauce has more Manganese, however, Cheese has more Calcium, Selenium, Vitamin B12, Phosphorus, Vitamin A, and Zinc.
  • Soy sauce's daily need coverage for Sodium is 210% more.
  • Soy sauce has 38 times more Manganese than Cheese. Soy sauce has 1.018mg of Manganese, while Cheese has 0.027mg.
  • Cheese is lower in Sodium.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Cheese, cheddar.

Infographic

Soy sauce vs Cheese 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.
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%
Cheese
Cheese
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +174.1%
Contains more PotassiumPotassium +472.4%
Contains more IronIron +935.7%
Contains more CopperCopper +43.3%
Contains more ManganeseManganese +3670.4%
Contains more CalciumCalcium +2051.5%
Contains more ZincZinc +318.4%
Contains more PhosphorusPhosphorus +174.1%
Contains less SodiumSodium -88.1%
Contains more SeleniumSelenium +5600%

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%
Cheese
Cheese
8
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% 75% 14% 18% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B3Vitamin B3 +3622%
Contains more Vitamin B6Vitamin B6 +124.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +92.9%
~equal in Vitamin C ~0mg
~equal in Choline ~16.5mg

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
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +59.5%
Contains more WaterWater +92.2%
Contains more OtherOther +310%
Contains more ProteinProtein +181%
Contains more FatsFats +5743.9%

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
Cheese
Cheese
2
64% 31% 5%
Saturated Fat: Sat. Fat 18.867 g
Monounsaturated Fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated Fat -99.6%
Contains more Mono. FatMonounsaturated Fat +10406.8%
Contains more Poly. FatPolyunsaturated fat +440.3%

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
Cheese
Cheese
2
54% 25% 21%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.26 g
Fructose: 0 g
Lactose: 0.12 g
Maltose: 0 g
Galactose: 0.1 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +15.4%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Fructose ~0g
~equal in Maltose ~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 Cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Cheese Opinion
Calories 53kcal 404kcal Cheese
Protein 8.14g 22.87g Cheese
Fats 0.57g 33.31g Cheese
Net carbs 4.13g 3.09g Soy sauce
Carbs 4.93g 3.09g Soy sauce
Cholesterol 0mg 99mg Soy sauce
Vitamin D 0IU 24IU Cheese
Magnesium 74mg 27mg Soy sauce
Calcium 33mg 710mg Cheese
Potassium 435mg 76mg Soy sauce
Iron 1.45mg 0.14mg Soy sauce
Sugar 0.4g 0.48g Soy sauce
Fiber 0.8g 0g Soy sauce
Copper 0.043mg 0.03mg Soy sauce
Zinc 0.87mg 3.64mg Cheese
Phosphorus 166mg 455mg Cheese
Sodium 5493mg 653mg Cheese
Vitamin A 0IU 1242IU Cheese
Vitamin A 0µg 330µg Cheese
Vitamin E 0mg 0.71mg Cheese
Vitamin D 0µg 0.6µg Cheese
Manganese 1.018mg 0.027mg Soy sauce
Selenium 0.5µg 28.5µg Cheese
Vitamin B1 0.033mg 0.029mg Soy sauce
Vitamin B2 0.165mg 0.428mg Cheese
Vitamin B3 2.196mg 0.059mg Soy sauce
Vitamin B5 0.297mg 0.41mg Cheese
Vitamin B6 0.148mg 0.066mg Soy sauce
Vitamin B12 0µg 1.1µg Cheese
Vitamin K 0µg 2.4µg Cheese
Folate 14µg 27µg Cheese
Trans Fat 0g 0.917g Soy sauce
Choline 18.3mg 16.5mg Soy sauce
Saturated Fat 0.073g 18.867g Soy sauce
Monounsaturated Fat 0.088g 9.246g Cheese
Polyunsaturated fat 0.263g 1.421g Cheese
Tryptophan 0.096mg 0.547mg Cheese
Threonine 0.271mg 1.044mg Cheese
Isoleucine 0.318mg 1.206mg Cheese
Leucine 0.537mg 1.939mg Cheese
Lysine 0.381mg 1.025mg Cheese
Methionine 0.097mg 0.547mg Cheese
Phenylalanine 0.353mg 1.074mg Cheese
Valine 0.332mg 1.404mg Cheese
Histidine 0.174mg 0.547mg Cheese
Omega-3 - EPA 0g 0.01g Cheese
Omega-3 - DHA 0g 0.001g Cheese
Omega-3 - DPA 0g 0.017g Cheese
Omega-6 - Eicosadienoic acid 0.007g Cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Cheese
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
33%
Cheese
Minerals Daily Need Coverage Score
112%
Soy sauce
79%
Cheese

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 99mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.08g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 18.794g)
Which food contains less Sodium?
Cheese
Cheese contains less Sodium (difference - 4840mg)
Which food is lower in glycemic index?
Cheese
Cheese is lower in glycemic index (difference - 15)
Which food is cheaper?
Cheese
Cheese is cheaper (difference - $1.4)
Which food is richer in vitamins?
Cheese
Cheese is relatively richer in vitamins
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.

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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.