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  6. Soy sauce vs. Chinese broccoli

Soy sauce vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between soy sauce and chinese broccoli

  • Soy sauce has more manganese, phosphorus, magnesium, iron, and vitamin B3; however, chinese broccoli has more vitamin K, vitamin A, vitamin C, and folate.
  • Soy sauce's daily need coverage for sodium is 239% more.
  • Soy sauce has 5 times more vitamin B3 than chinese broccoli. Soy sauce has 2.196mg of vitamin B3, while chinese broccoli has 0.437mg.
  • Chinese broccoli is lower in sodium.
  • Chinese broccoli has a higher glycemic index than soy sauce.

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

Infographic

Soy sauce vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +66.7%
Contains more IronIron +158.9%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +304.9%
Contains more ManganeseManganese +285.6%
Contains more CalciumCalcium +203%
Contains more CopperCopper +41.9%
Contains less SodiumSodium -99.9%
Contains more SeleniumSelenium +160%

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin B2Vitamin B2 +13%
Contains more Vitamin B3Vitamin B3 +402.5%
Contains more Vitamin B5Vitamin B5 +86.8%
Contains more Vitamin B6Vitamin B6 +111.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +187.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +607.1%
Contains more CholineCholine +38.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Chinese broccoli DV% diff.
Sodium 5493mg 7mg 239%
Vitamin K 0µg 84.8µg 71%
Manganese 1.018mg 0.264mg 33%
Vitamin C 0mg 28.2mg 31%
Folate 14µg 99µg 21%
Phosphorus 166mg 41mg 18%
Protein 8.14g 1.14g 14%
Magnesium 74mg 18mg 13%
Vitamin B3 2.196mg 0.437mg 11%
Iron 1.45mg 0.56mg 11%
Vitamin A 0µg 82µg 9%
Fiber 0.8g 2.5g 7%
Calcium 33mg 100mg 7%
Vitamin B6 0.148mg 0.07mg 6%
Potassium 435mg 261mg 5%
Vitamin B1 0.033mg 0.095mg 5%
Zinc 0.87mg 0.39mg 4%
Vitamin B5 0.297mg 0.159mg 3%
Vitamin E 0mg 0.48mg 3%
Calories 53kcal 22kcal 2%
Copper 0.043mg 0.061mg 2%
Selenium 0.5µg 1.3µg 1%
Vitamin B2 0.165mg 0.146mg 1%
Choline 18.3mg 25.3mg 1%
Fats 0.57g 0.72g 0%
Carbs 4.93g 3.81g 0%
Net carbs 4.13g 1.31g N/A
Sugar 0.4g 0.84g N/A
Saturated fat 0.073g 0.11g 0%
Monounsaturated fat 0.088g 0.05g 0%
Polyunsaturated fat 0.263g 0.33g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +614%
Contains more CarbsCarbs +29.4%
Contains more OtherOther +1825.3%
Contains more FatsFats +26.3%
Contains more WaterWater +31.5%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -33.6%
Contains more Mono. FatMonounsaturated fat +76%
Contains more Poly. FatPolyunsaturated fat +25.5%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.