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  6. Soy sauce vs. Cod

Soy sauce vs. Cod — In-Depth Nutrition Comparison

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How are soy sauce and cod different?

  • Soy sauce is richer in manganese, iron, magnesium, and vitamin B2, while cod is higher in vitamin B5, selenium, vitamin B12, and choline.
  • Cod covers your daily need for vitamin B5, 3054% more than soy sauce.
  • Soy sauce contains 102 times more sodium than cod. Soy sauce contains 5493mg of sodium, while cod contains 54mg.
  • Soy sauce has a higher glycemic index (15) than cod (0).

Soy sauce made from soy and wheat (shoyu) and Fish, cod, Atlantic, raw types were used in this article.

Infographic

Soy sauce vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more MagnesiumMagnesium +131.3%
Contains more CalciumCalcium +106.3%
Contains more IronIron +281.6%
Contains more CopperCopper +53.6%
Contains more ZincZinc +93.3%
Contains more ManganeseManganese +6686.7%
Contains more PhosphorusPhosphorus +22.3%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +6520%
~equal in Potassium ~413mg

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%
Cod
Cod
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin B2Vitamin B2 +153.8%
Contains more FolateFolate +100%
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 +130.3%
Contains more Vitamin B5Vitamin B5 +51415.2%
Contains more Vitamin B6Vitamin B6 +65.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +256.3%
~equal in Vitamin B3 ~2.063mg

All nutrients comparison - raw data values

Nutrient Soy sauce Cod DV% diff.
Vitamin B5 0.297mg 153mg 3054%
Sodium 5493mg 54mg 236%
Selenium 0.5µg 33.1µg 59%
Manganese 1.018mg 0.015mg 44%
Vitamin B12 0µg 0.91µg 38%
Protein 8.14g 17.81g 19%
Cholesterol 0mg 43mg 14%
Iron 1.45mg 0.38mg 13%
Magnesium 74mg 32mg 10%
Choline 18.3mg 65.2mg 9%
Vitamin B2 0.165mg 0.065mg 8%
Vitamin B6 0.148mg 0.245mg 7%
Phosphorus 166mg 203mg 5%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Vitamin E 0mg 0.64mg 4%
Zinc 0.87mg 0.45mg 4%
Vitamin B1 0.033mg 0.076mg 4%
Fiber 0.8g 0g 3%
Carbs 4.93g 0g 2%
Copper 0.043mg 0.028mg 2%
Folate 14µg 7µg 2%
Calcium 33mg 16mg 2%
Vitamin B3 2.196mg 2.063mg 1%
Calories 53kcal 82kcal 1%
Vitamin A 0µg 12µg 1%
Potassium 435mg 413mg 1%
Vitamin C 0mg 1mg 1%
Fats 0.57g 0.67g 0%
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.073g 0.131g 0%
Monounsaturated fat 0.088g 0.094g 0%
Polyunsaturated fat 0.263g 0.231g 0%
Tryptophan 0.096mg 0.199mg 0%
Threonine 0.271mg 0.781mg 0%
Isoleucine 0.318mg 0.821mg 0%
Leucine 0.537mg 1.447mg 0%
Lysine 0.381mg 1.635mg 0%
Methionine 0.097mg 0.527mg 0%
Phenylalanine 0.353mg 0.695mg 0%
Valine 0.332mg 0.917mg 0%
Histidine 0.174mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g 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
Cod
Cod
3
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +4970%
Contains more ProteinProtein +118.8%
Contains more FatsFats +17.5%
Contains more WaterWater +14.2%

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
Cod
Cod
1
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -44.3%
Contains more Poly. FatPolyunsaturated fat +13.9%
~equal in Monounsaturated fat ~0.094g

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.