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  6. Soy sauce vs. Coconut

Soy sauce vs. Coconut — In-Depth Nutrition Comparison

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What are the differences between Soy sauce and Coconut?

  • Soy sauce is higher in Vitamin B2, Vitamin B3, and Magnesium, yet Coconut is higher in Copper, Fiber, Manganese, Selenium, and Iron.
  • Soy sauce's daily need coverage for Sodium is 238% more.
  • Soy sauce has 8 times more Vitamin B2 than Coconut. While Soy sauce has 0.165mg of Vitamin B2, Coconut has only 0.02mg.
  • The amount of Sodium in Coconut is lower.

We used Soy sauce made from soy and wheat (shoyu) and Nuts, coconut meat, raw types in this article.

Infographic

Soy sauce vs Coconut 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.
Soy sauce
Soy sauce
4
:
6
Coconut
Coconut
Contains more Calcium +135.7%
Contains more Magnesium +131.3%
Contains more Phosphorus +46.9%
Contains more Potassium +22.2%
Contains more Iron +67.6%
Contains less Sodium -99.6%
Contains more Zinc +26.4%
Contains more Copper +911.6%
Contains more Manganese +47.3%
Contains more Selenium +1920%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Contains more Calcium +135.7%
Contains more Magnesium +131.3%
Contains more Phosphorus +46.9%
Contains more Potassium +22.2%
Contains more Iron +67.6%
Contains less Sodium -99.6%
Contains more Zinc +26.4%
Contains more Copper +911.6%
Contains more Manganese +47.3%
Contains more Selenium +1920%

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.
Soy sauce
Soy sauce
3
:
6
Coconut
Coconut
Contains more Vitamin B2 +725%
Contains more Vitamin B3 +306.7%
Contains more Vitamin B6 +174.1%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.3
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Contains more Vitamin B2 +725%
Contains more Vitamin B3 +306.7%
Contains more Vitamin B6 +174.1%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +100%
Contains more Folate +85.7%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Coconut
Coconut
Contains more Protein +144.4%
Contains more Water +51.4%
Contains more Other +1484.4%
Contains more Fats +5775.4%
Contains more Carbs +208.9%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more Protein +144.4%
Contains more Water +51.4%
Contains more Other +1484.4%
Contains more Fats +5775.4%
Contains more Carbs +208.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Coconut
Coconut
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +1519.3%
Contains more Polyunsaturated fat +39.2%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +1519.3%
Contains more Polyunsaturated fat +39.2%

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 Coconut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Coconut Opinion
Net carbs 4.13g 6.23g Coconut
Protein 8.14g 3.33g Soy sauce
Fats 0.57g 33.49g Coconut
Carbs 4.93g 15.23g Coconut
Calories 53kcal 354kcal Coconut
Sugar 0.4g 6.23g Soy sauce
Fiber 0.8g 9g Coconut
Calcium 33mg 14mg Soy sauce
Iron 1.45mg 2.43mg Coconut
Magnesium 74mg 32mg Soy sauce
Phosphorus 166mg 113mg Soy sauce
Potassium 435mg 356mg Soy sauce
Sodium 5493mg 20mg Coconut
Zinc 0.87mg 1.1mg Coconut
Copper 0.043mg 0.435mg Coconut
Manganese 1.018mg 1.5mg Coconut
Selenium 0.5µg 10.1µg Coconut
Vitamin E 0mg 0.24mg Coconut
Vitamin C 0mg 3.3mg Coconut
Vitamin B1 0.033mg 0.066mg Coconut
Vitamin B2 0.165mg 0.02mg Soy sauce
Vitamin B3 2.196mg 0.54mg Soy sauce
Vitamin B5 0.297mg 0.3mg Coconut
Vitamin B6 0.148mg 0.054mg Soy sauce
Folate 14µg 26µg Coconut
Vitamin K 0µg 0.2µg Coconut
Tryptophan 0.096mg 0.039mg Soy sauce
Threonine 0.271mg 0.121mg Soy sauce
Isoleucine 0.318mg 0.131mg Soy sauce
Leucine 0.537mg 0.247mg Soy sauce
Lysine 0.381mg 0.147mg Soy sauce
Methionine 0.097mg 0.062mg Soy sauce
Phenylalanine 0.353mg 0.169mg Soy sauce
Valine 0.332mg 0.202mg Soy sauce
Histidine 0.174mg 0.077mg Soy sauce
Saturated Fat 0.073g 29.698g Soy sauce
Monounsaturated Fat 0.088g 1.425g Coconut
Polyunsaturated fat 0.263g 0.366g Coconut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Coconut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
8%
Coconut
Minerals Daily Need Coverage Score
112%
Soy sauce
63%
Coconut

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 5.83g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 29.625g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 44)
Which food contains less Sodium?
Coconut
Coconut contains less Sodium (difference - 5473mg)
Which food is cheaper?
Coconut
Coconut is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.