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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, zinc, and vitamin A.
  • 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.
  • Soy sauce has a higher glycemic index than cheese.

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% 110% 14% 9% 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

All nutrients comparison - raw data values

Nutrient Soy sauce Cheese DV% diff.
Sodium 5493mg 653mg 210%
Saturated fat 0.073g 18.867g 85%
Calcium 33mg 710mg 68%
Selenium 0.5µg 28.5µg 51%
Fats 0.57g 33.31g 50%
Vitamin B12 0µg 1.1µg 46%
Manganese 1.018mg 0.027mg 43%
Phosphorus 166mg 455mg 41%
Vitamin A 0µg 330µg 37%
Cholesterol 0mg 99mg 33%
Protein 8.14g 22.87g 29%
Zinc 0.87mg 3.64mg 25%
Monounsaturated fat 0.088g 9.246g 23%
Vitamin B2 0.165mg 0.428mg 20%
Calories 53kcal 404kcal 18%
Iron 1.45mg 0.14mg 16%
Vitamin B3 2.196mg 0.059mg 13%
Potassium 435mg 76mg 11%
Magnesium 74mg 27mg 11%
Polyunsaturated fat 0.263g 1.421g 8%
Vitamin B6 0.148mg 0.066mg 6%
Vitamin E 0mg 0.71mg 5%
Folate 14µg 27µg 3%
Vitamin D 0µg 0.6µg 3%
Fiber 0.8g 0g 3%
Vitamin D 0IU 24IU 3%
Vitamin B5 0.297mg 0.41mg 2%
Vitamin K 0µg 2.4µg 2%
Copper 0.043mg 0.03mg 1%
Carbs 4.93g 3.09g 1%
Net carbs 4.13g 3.09g N/A
Sugar 0.4g 0.48g N/A
Vitamin B1 0.033mg 0.029mg 0%
Trans fat 0g 0.917g N/A
Choline 18.3mg 16.5mg 0%
Tryptophan 0.096mg 0.547mg 0%
Threonine 0.271mg 1.044mg 0%
Isoleucine 0.318mg 1.206mg 0%
Leucine 0.537mg 1.939mg 0%
Lysine 0.381mg 1.025mg 0%
Methionine 0.097mg 0.547mg 0%
Phenylalanine 0.353mg 1.074mg 0%
Valine 0.332mg 1.404mg 0%
Histidine 0.174mg 0.547mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - DPA 0g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

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

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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. 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.