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

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What are the main differences between soy sauce and olive oil?

Soy sauce is richer in manganese, phosphorus, magnesium, vitamin B3, potassium, and vitamin B2, yet olive oil is richer in vitamin E and vitamin K.
Soy sauce's daily need coverage for sodium is 239% higher.
Olive oil contains less sodium.
Olive oil has a lower glycemic index than soy sauce.

We used Soy sauce made from soy and wheat (shoyu) and Oil, olive, salad or cooking types in this comparison.

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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

Olive oil

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+3200%
Contains more PotassiumPotassium	+43400%
Contains more IronIron	+158.9%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
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.

Soy sauce

Olive oil

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 Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	5493mg	2mg	239%
Monounsaturated fat	0.088g	72.961g	182%
Fats	0.57g	100g	153%
Vitamin E	0mg	14.35mg	96%
Polyunsaturated fat	0.263g	10.523g	68%
Saturated fat	0.073g	13.808g	62%
Vitamin K	0µg	60.2µg	50%
Manganese	1.018mg	0mg	44%
Calories	53kcal	884kcal	42%
Phosphorus	166mg	0mg	24%
Magnesium	74mg	0mg	18%
Protein	8.14g	0g	16%
Vitamin B3	2.196mg	0mg	14%
Potassium	435mg	1mg	13%
Vitamin B2	0.165mg	0mg	13%
Iron	1.45mg	0.56mg	11%
Vitamin B6	0.148mg	0mg	11%
Zinc	0.87mg	0mg	8%
Vitamin B5	0.297mg	0mg	6%
Copper	0.043mg	0mg	5%
Folate	14µg	0µg	4%
Calcium	33mg	1mg	3%
Fiber	0.8g	0g	3%
Vitamin B1	0.033mg	0mg	3%
Choline	18.3mg	0.3mg	3%
Carbs	4.93g	0g	2%
Selenium	0.5µg	0µg	1%
Protein per 100 calories	15g	0g	N/A
Calories per 10 g protein	65kcal		N/A
Weight per 100 calories	189g	11g	N/A
Unsaturated / Saturated Fat ratio	4.8	6	N/A
Net carbs	4.13g	0g	N/A
Sugar	0.4g	0g	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%