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Soy sauce vs. Cheeseburger — In-Depth Nutrition Comparison

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Important differences between soy sauce and cheeseburgers

  • Soy sauce has more manganese; however, cheeseburgers have more selenium, vitamin B12, vitamin B1, vitamin B3, iron, vitamin B2, and zinc.
  • Soy sauce's daily need coverage for sodium is 216% more.
  • Soy sauce has 3 times more manganese than cheeseburgers. Soy sauce has 1.018mg of manganese, while cheeseburgers have 0.316mg.
  • Cheeseburgers are lower in sodium.
  • Cheeseburgers have a higher glycemic index than soy sauce.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Fast foods, cheeseburger; single, regular patty; plain.

Infographic

Soy sauce vs Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Contains more MagnesiumMagnesium +184.6%
Contains more PotassiumPotassium +121.9%
Contains more ManganeseManganese +222.2%
Contains more CalciumCalcium +260.6%
Contains more IronIron +86.9%
Contains more CopperCopper +158.1%
Contains more ZincZinc +186.2%
Contains less SodiumSodium -90.6%
Contains more SeleniumSelenium +3820%
~equal in Phosphorus ~161mg

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +787.9%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +137.6%
Contains more Vitamin B5Vitamin B5 +83.5%
Contains more Vitamin B6Vitamin B6 +54.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +400%
Contains more CholineCholine +57.9%
~equal in Vitamin C ~0mg

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
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Contains more WaterWater +84.2%
Contains more OtherOther +620.9%
Contains more ProteinProtein +102.8%
Contains more FatsFats +2482.5%
Contains more CarbsCarbs +468.6%

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
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +6051.1%
Contains more Poly. FatPolyunsaturated fat +530.4%

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
80% 7% 8% 3% 2%
Starch: 19.87 g
Sucrose: 0 g
Glucose: 1.76 g
Fructose: 1.94 g
Lactose: 0.72 g
Maltose: 0.46 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +486.7%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~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 Cheeseburger
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Cheeseburger DV% diff.
Sodium 5493mg 515mg 216%
Selenium 0.5µg 19.6µg 35%
Vitamin B12 0µg 0.76µg 32%
Manganese 1.018mg 0.316mg 31%
Saturated fat 0.073g 6.473g 29%
Vitamin B1 0.033mg 0.293mg 22%
Fats 0.57g 14.72g 22%
Vitamin B3 2.196mg 5.217mg 19%
Protein 8.14g 16.51g 17%
Iron 1.45mg 2.71mg 16%
Zinc 0.87mg 2.49mg 15%
Vitamin B2 0.165mg 0.363mg 15%
Cholesterol 0mg 43mg 14%
Folate 14µg 70µg 14%
Monounsaturated fat 0.088g 5.413g 13%
Calories 53kcal 308kcal 13%
Magnesium 74mg 26mg 11%
Polyunsaturated fat 0.263g 1.658g 9%
Calcium 33mg 119mg 9%
Copper 0.043mg 0.111mg 8%
Starch 19.87g 8%
Carbs 4.93g 28.03g 8%
Potassium 435mg 196mg 7%
Vitamin B6 0.148mg 0.228mg 6%
Vitamin A 0µg 50µg 6%
Vitamin B5 0.297mg 0.545mg 5%
Fiber 0.8g 2g 5%
Vitamin K 0µg 4.2µg 4%
Vitamin E 0mg 0.52mg 3%
Fructose 0g 1.94g 2%
Choline 18.3mg 28.9mg 2%
Vitamin D 0µg 0.1µg 1%
Phosphorus 166mg 161mg 1%
Net carbs 4.13g 26.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.4g 4.88g N/A
Trans fat 0g 0.57g N/A
Tryptophan 0.096mg 0.155mg 0%
Threonine 0.271mg 0.571mg 0%
Isoleucine 0.318mg 0.755mg 0%
Leucine 0.537mg 1.316mg 0%
Lysine 0.381mg 0.784mg 0%
Methionine 0.097mg 0.377mg 0%
Phenylalanine 0.353mg 0.755mg 0%
Valine 0.332mg 0.881mg 0%
Histidine 0.174mg 0.445mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.01g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Cheeseburger
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
42%
Cheeseburger
Minerals Daily Need Coverage Score
112%
Soy sauce
56%
Cheeseburger

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 43mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 6.4g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 51)
Which food contains less Sodium?
Cheeseburger
Cheeseburger contains less Sodium (difference - 4978mg)
Which food is cheaper?
Cheeseburger
Cheeseburger is cheaper (difference - $3.4)
Which food is richer in vitamins?
Cheeseburger
Cheeseburger 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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.