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Soy sauce vs. Chocolate — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and chocolate

  • Soy sauce has more vitamin B3; however, chocolate is higher in copper, iron, fiber, manganese, magnesium, zinc, and vitamin B12.
  • Soy sauce covers your daily sodium needs 238% more than chocolate.
  • Chocolate contains 3 times less vitamin B3 than soy sauce. Soy sauce contains 2.196mg of vitamin B3, while chocolate contains 0.725mg.
  • Chocolate has less sodium.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Chocolate, dark, 45- 59% cacao solids.

Infographic

Soy sauce vs Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
Contains more MagnesiumMagnesium +97.3%
Contains more CalciumCalcium +69.7%
Contains more PotassiumPotassium +28.5%
Contains more IronIron +453.1%
Contains more CopperCopper +2290.7%
Contains more ZincZinc +131%
Contains more PhosphorusPhosphorus +24.1%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +39.4%
Contains more SeleniumSelenium +500%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
Contains more Vitamin B1Vitamin B1 +32%
Contains more Vitamin B2Vitamin B2 +230%
Contains more Vitamin B3Vitamin B3 +202.9%
Contains more Vitamin B6Vitamin B6 +252.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.297mg

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
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
Contains more ProteinProtein +66.8%
Contains more WaterWater +7235.1%
Contains more OtherOther +794.7%
Contains more FatsFats +5387.7%
Contains more CarbsCarbs +1140.8%

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
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +10740.9%
Contains more Poly. FatPolyunsaturated fat +315.2%

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
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more SucroseSucrose +46150%
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 Chocolate
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok

All nutrients comparison - raw data values

Nutrient Soy sauce Chocolate DV% diff.
Sodium 5493mg 24mg 238%
Copper 0.043mg 1.028mg 109%
Saturated fat 0.073g 18.519g 84%
Iron 1.45mg 8.02mg 82%
Fats 0.57g 31.28g 47%
Calories 53kcal 546kcal 25%
Fiber 0.8g 7g 25%
Monounsaturated fat 0.088g 9.54g 24%
Carbs 4.93g 61.17g 19%
Manganese 1.018mg 1.419mg 17%
Magnesium 74mg 146mg 17%
Caffeine 0mg 43mg 11%
Vitamin B12 0µg 0.23µg 10%
Zinc 0.87mg 2.01mg 10%
Vitamin B3 2.196mg 0.725mg 9%
Vitamin B2 0.165mg 0.05mg 9%
Vitamin B6 0.148mg 0.042mg 8%
Vitamin K 0µg 8.1µg 7%
Protein 8.14g 4.88g 7%
Phosphorus 166mg 206mg 6%
Polyunsaturated fat 0.263g 1.092g 6%
Selenium 0.5µg 3µg 5%
Potassium 435mg 559mg 4%
Vitamin E 0mg 0.54mg 4%
Folate 14µg 4%
Cholesterol 0mg 8mg 3%
Choline 18.3mg 3%
Calcium 33mg 56mg 2%
Vitamin B1 0.033mg 0.025mg 1%
Net carbs 4.13g 54.17g N/A
Sugar 0.4g 47.9g N/A
Vitamin A 0µg 2µg 0%
Vitamin B5 0.297mg 0.297mg 0%
Trans fat 0g 0.112g N/A
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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Chocolate
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
9%
Chocolate
Minerals Daily Need Coverage Score
112%
Soy sauce
116%
Chocolate

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 47.5g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 18.446g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Sodium?
Chocolate
Chocolate contains less Sodium (difference - 5469mg)
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $1.4)
Which food is richer in minerals?
Chocolate
Chocolate is relatively richer in minerals

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.