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  6. Soy sauce vs. Coconut oil

Soy sauce vs. Coconut oil — In-Depth Nutrition Comparison

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Significant differences between soy sauce and coconut oil

  • The amount of manganese, phosphorus, magnesium, iron, vitamin B3, potassium, vitamin B2, and vitamin B6 in soy sauce is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 412% more than soy sauce.
  • Soy sauce has a higher glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of coconut oil is 0.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Oil, coconut.

Infographic

Soy sauce vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +∞%
Contains more IronIron +2800%
Contains more CopperCopper +∞%
Contains more ZincZinc +4250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +6000%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Coconut oil DV% diff.
Saturated fat 0.073g 82.475g 375%
Sodium 5493mg 0mg 239%
Fats 0.57g 99.06g 152%
Manganese 1.018mg 0mg 44%
Calories 53kcal 892kcal 42%
Phosphorus 166mg 0mg 24%
Magnesium 74mg 0mg 18%
Iron 1.45mg 0.05mg 18%
Monounsaturated fat 0.088g 6.332g 16%
Protein 8.14g 0g 16%
Vitamin B3 2.196mg 0mg 14%
Vitamin B2 0.165mg 0mg 13%
Potassium 435mg 0mg 13%
Vitamin B6 0.148mg 0mg 11%
Polyunsaturated fat 0.263g 1.702g 10%
Zinc 0.87mg 0.02mg 8%
Vitamin B5 0.297mg 0mg 6%
Copper 0.043mg 0mg 5%
Folate 14µg 0µg 4%
Choline 18.3mg 0.3mg 3%
Calcium 33mg 1mg 3%
Vitamin B1 0.033mg 0mg 3%
Fiber 0.8g 0g 3%
Carbs 4.93g 0g 2%
Selenium 0.5µg 0µg 1%
Vitamin K 0µg 0.6µg 1%
Vitamin E 0mg 0.11mg 1%
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Trans fat 0g 0.028g N/A
Tryptophan 0.096mg 0mg 0%
Threonine 0.271mg 0mg 0%
Isoleucine 0.318mg 0mg 0%
Leucine 0.537mg 0mg 0%
Lysine 0.381mg 0mg 0%
Methionine 0.097mg 0mg 0%
Phenylalanine 0.353mg 0mg 0%
Valine 0.332mg 0mg 0%
Histidine 0.174mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +237066.7%
Contains more OtherOther +1571.4%
Contains more FatsFats +17278.9%

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +7095.5%
Contains more Poly. FatPolyunsaturated fat +547.1%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.