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Soy sauce vs. Chocolate milk — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and chocolate milk

  • Soy sauce has more manganese, iron, magnesium, vitamin B3, phosphorus, and vitamin B6; however, chocolate milk is higher in vitamin B12 and vitamin D.
  • Soy sauce covers your daily sodium needs 236% more than chocolate milk.
  • Chocolate milk contains 18 times less vitamin B3 than soy sauce. Soy sauce contains 2.196mg of vitamin B3, while chocolate milk contains 0.125mg.
  • Chocolate milk has less sodium.
  • The glycemic index of chocolate milk is higher.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D.

Infographic

Soy sauce vs Chocolate milk 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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +469.2%
Contains more PotassiumPotassium +160.5%
Contains more IronIron +504.2%
Contains more ZincZinc +112.2%
Contains more PhosphorusPhosphorus +64.4%
Contains more ManganeseManganese +1222.1%
Contains more CalciumCalcium +239.4%
Contains more CopperCopper +51.2%
Contains less SodiumSodium -98.9%
Contains more SeleniumSelenium +280%

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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin B3Vitamin B3 +1656.8%
Contains more Vitamin B6Vitamin B6 +270%
Contains more FolateFolate +180%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B2 ~0.162mg
~equal in Vitamin B5 ~0.295mg
~equal in Choline ~17mg

All nutrients comparison - raw data values

Nutrient Soy sauce Chocolate milk DV% diff.
Sodium 5493mg 60mg 236%
Manganese 1.018mg 0.077mg 41%
Magnesium 74mg 13mg 15%
Iron 1.45mg 0.24mg 15%
Vitamin B12 0µg 0.33µg 14%
Vitamin B3 2.196mg 0.125mg 13%
Protein 8.14g 3.17g 10%
Saturated fat 0.073g 2.104g 9%
Phosphorus 166mg 101mg 9%
Potassium 435mg 167mg 8%
Vitamin B6 0.148mg 0.04mg 8%
Calcium 33mg 112mg 8%
Vitamin D 0µg 1.3µg 7%
Vitamin D 0IU 51IU 6%
Cholesterol 0mg 12mg 4%
Zinc 0.87mg 0.41mg 4%
Fats 0.57g 3.39g 4%
Vitamin A 0µg 27µg 3%
Selenium 0.5µg 1.9µg 3%
Folate 14µg 5µg 2%
Monounsaturated fat 0.088g 0.99g 2%
Calories 53kcal 83kcal 2%
Carbs 4.93g 10.34g 2%
Copper 0.043mg 0.065mg 2%
Vitamin C 0mg 0.9mg 1%
Polyunsaturated fat 0.263g 0.124g 1%
Net carbs 4.13g 9.54g N/A
Sugar 0.4g 9.54g N/A
Fiber 0.8g 0.8g 0%
Vitamin E 0mg 0.07mg 0%
Vitamin B1 0.033mg 0.037mg 0%
Vitamin B2 0.165mg 0.162mg 0%
Vitamin B5 0.297mg 0.295mg 0%
Vitamin K 0µg 0.3µg 0%
Choline 18.3mg 17mg 0%
Tryptophan 0.096mg 0.041mg 0%
Threonine 0.271mg 0.135mg 0%
Isoleucine 0.318mg 0.164mg 0%
Leucine 0.537mg 0.3mg 0%
Lysine 0.381mg 0.265mg 0%
Methionine 0.097mg 0.083mg 0%
Phenylalanine 0.353mg 0.164mg 0%
Valine 0.332mg 0.208mg 0%
Histidine 0.174mg 0.096mg 0%
Caffeine 0mg 1mg 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
3% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +156.8%
Contains more OtherOther +1801.3%
Contains more FatsFats +494.7%
Contains more CarbsCarbs +109.7%
Contains more WaterWater +15.7%

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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -96.5%
Contains more Poly. FatPolyunsaturated fat +112.1%
Contains more Mono. FatMonounsaturated fat +1025%

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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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.