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Soy sauce vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and cottage cheese

  • Soy sauce has more manganese, iron, magnesium, vitamin B3, potassium, and vitamin B6; however, cottage cheese is higher in vitamin B12 and selenium.
  • Soy sauce covers your daily sodium needs 223% more than cottage cheese.
  • Cottage cheese contains 509 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while cottage cheese contains 0.002mg.
  • Cottage cheese has less sodium.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Cheese, cottage, creamed, large or small curd.

Infographic

Soy sauce vs Cottage 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +318.3%
Contains more IronIron +1971.4%
Contains more CopperCopper +48.3%
Contains more ZincZinc +117.5%
Contains more ManganeseManganese +50800%
Contains more CalciumCalcium +151.5%
Contains less SodiumSodium -93.4%
Contains more SeleniumSelenium +1840%
~equal in Phosphorus ~159mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B3Vitamin B3 +2118.2%
Contains more Vitamin B6Vitamin B6 +221.7%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +87.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin K ~0µg
~equal in Choline ~18.4mg

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more CarbsCarbs +45.9%
Contains more OtherOther +978.7%
Contains more ProteinProtein +36.6%
Contains more FatsFats +654.4%
Contains more WaterWater +12.1%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Poly. FatPolyunsaturated fat +113.8%
Contains more Mono. FatMonounsaturated fat +784.1%

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
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.67 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more LactoseLactose +∞%
~equal in Starch ~0g
~equal in Fructose ~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 Cottage cheese
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Cottage cheese DV% diff.
Sodium 5493mg 364mg 223%
Manganese 1.018mg 0.002mg 44%
Vitamin B12 0µg 0.43µg 18%
Selenium 0.5µg 9.7µg 17%
Iron 1.45mg 0.07mg 17%
Magnesium 74mg 8mg 16%
Vitamin B3 2.196mg 0.099mg 13%
Potassium 435mg 104mg 10%
Vitamin B6 0.148mg 0.046mg 8%
Saturated fat 0.073g 1.718g 7%
Cholesterol 0mg 17mg 6%
Fats 0.57g 4.3g 6%
Protein 8.14g 11.12g 6%
Calcium 33mg 83mg 5%
Vitamin B5 0.297mg 0.557mg 5%
Zinc 0.87mg 0.4mg 4%
Vitamin A 0µg 37µg 4%
Fiber 0.8g 0g 3%
Monounsaturated fat 0.088g 0.778g 2%
Calories 53kcal 98kcal 2%
Copper 0.043mg 0.029mg 2%
Vitamin D 0µg 0.1µg 1%
Folate 14µg 12µg 1%
Vitamin B1 0.033mg 0.027mg 1%
Polyunsaturated fat 0.263g 0.123g 1%
Phosphorus 166mg 159mg 1%
Vitamin E 0mg 0.08mg 1%
Carbs 4.93g 3.38g 1%
Net carbs 4.13g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 0.4g 2.67g N/A
Vitamin B2 0.165mg 0.163mg 0%
Choline 18.3mg 18.4mg 0%
Tryptophan 0.096mg 0.147mg 0%
Threonine 0.271mg 0.5mg 0%
Isoleucine 0.318mg 0.591mg 0%
Leucine 0.537mg 1.116mg 0%
Lysine 0.381mg 0.934mg 0%
Methionine 0.097mg 0.269mg 0%
Phenylalanine 0.353mg 0.577mg 0%
Valine 0.332mg 0.748mg 0%
Histidine 0.174mg 0.326mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Cottage 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
14%
Cottage cheese
Minerals Daily Need Coverage Score
112%
Soy sauce
23%
Cottage cheese

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 2.27g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 1.645g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Cottage cheese
Cottage cheese contains less Sodium (difference - 5129mg)
Which food is lower in glycemic index?
Cottage cheese
Cottage cheese is lower in glycemic index (difference - 5)
Which food is cheaper?
Cottage cheese
Cottage cheese is cheaper (difference - $1.4)
Which food is richer in vitamins?
?
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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.