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  6. Soy sauce vs. Parmigiano-Reggiano

Soy sauce vs. Parmigiano-Reggiano — In-Depth Nutrition Comparison

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What are the differences between soy sauce and parmigiano-Reggiano?

  • Soy sauce is higher in manganese, yet parmigiano-Reggiano is higher in calcium, vitamin B12, phosphorus, selenium, zinc, and vitamin B2.
  • Soy sauce's daily need coverage for sodium is 172% more.
  • Soy sauce has 12 times more manganese than parmigiano-Reggiano. While soy sauce has 1.018mg of manganese, parmigiano-Reggiano has only 0.085mg.
  • The amount of sodium in parmigiano-Reggiano is lower.
  • The glycemic index of soy sauce is lower.

We used Soy sauce made from soy and wheat (shoyu) and Cheese, parmesan, dry grated, reduced fat types in this article.

Infographic

Soy sauce vs Parmigiano-Reggiano 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 27% 333% 11% 34% 79% 106% 312% 199% 11% 97%
Contains more MagnesiumMagnesium +94.7%
Contains more PotassiumPotassium +248%
Contains more IronIron +61.1%
Contains more ManganeseManganese +1097.6%
Contains more CalciumCalcium +3260.6%
Contains more CopperCopper +453.5%
Contains more ZincZinc +344.8%
Contains more PhosphorusPhosphorus +339.2%
Contains less SodiumSodium -72.2%
Contains more SeleniumSelenium +3440%

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% 53% 3.4% 6% 7.3% 112% 2.1% 20% 11% 283% 4.3% 7.5% 11%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B3Vitamin B3 +1826.3%
Contains more Vitamin B6Vitamin B6 +202%
Contains more FolateFolate +40%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +194.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +13.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~0.325mg

All nutrients comparison - raw data values

Nutrient Soy sauce Parmigiano-Reggiano DV% diff.
Sodium 5493mg 1529mg 172%
Calcium 33mg 1109mg 108%
Vitamin B12 0µg 2.26µg 94%
Phosphorus 166mg 729mg 80%
Saturated fat 0.073g 13.317g 60%
Manganese 1.018mg 0.085mg 41%
Selenium 0.5µg 17.7µg 31%
Fats 0.57g 20g 30%
Cholesterol 0mg 88mg 29%
Zinc 0.87mg 3.87mg 27%
Vitamin B2 0.165mg 0.486mg 25%
Protein 8.14g 20g 24%
Copper 0.043mg 0.238mg 22%
Vitamin A 0µg 160µg 18%
Monounsaturated fat 0.088g 6.098g 15%
Vitamin B3 2.196mg 0.114mg 13%
Calories 53kcal 265kcal 11%
Potassium 435mg 125mg 9%
Magnesium 74mg 38mg 9%
Vitamin B6 0.148mg 0.049mg 8%
Iron 1.45mg 0.9mg 7%
Fiber 0.8g 0g 3%
Vitamin D 0µg 0.4µg 2%
Vitamin D 0IU 15IU 2%
Polyunsaturated fat 0.263g 0.462g 1%
Vitamin B5 0.297mg 0.325mg 1%
Vitamin K 0µg 1.7µg 1%
Folate 14µg 10µg 1%
Vitamin E 0mg 0.17mg 1%
Carbs 4.93g 1.37g 1%
Net carbs 4.13g 1.37g N/A
Sugar 0.4g 0g N/A
Vitamin B1 0.033mg 0.029mg 0%
Choline 18.3mg 20.7mg 0%
Tryptophan 0.096mg 0.24mg 0%
Threonine 0.271mg 1.519mg 0%
Isoleucine 0.318mg 1.2mg 0%
Leucine 0.537mg 2.983mg 0%
Lysine 0.381mg 2.459mg 0%
Methionine 0.097mg 0.369mg 0%
Phenylalanine 0.353mg 1.604mg 0%
Valine 0.332mg 1.498mg 0%
Histidine 0.174mg 0.752mg 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
20% 20% 51% 8%
Protein: 20 g
Fats: 20 g
Carbs: 1.37 g
Water: 50.6 g
Other: 8.03 g
Contains more CarbsCarbs +259.9%
Contains more WaterWater +40.6%
Contains more OtherOther +89.4%
Contains more ProteinProtein +145.7%
Contains more FatsFats +3408.8%

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% 31% 2%
Saturated fat: Sat. Fat 13.317 g
Monounsaturated fat: Mono. Fat 6.098 g
Polyunsaturated fat: Poly. Fat 0.462 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +6829.5%
Contains more Poly. FatPolyunsaturated fat +75.7%

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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. Parmigiano-Reggiano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173452/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.