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  6. Soy sauce vs. Corn oil

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

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Differences between Soy sauce and Corn oil

  • Soy sauce has more Phosphorus, Iron, Magnesium, Vitamin B3, Potassium, Vitamin B2, and Vitamin B6, while Corn oil has more Vitamin E.
  • Soy sauce's daily need coverage for Sodium is 239% higher.
  • The amount of Sodium in Corn oil is lower.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Oil, corn, industrial and retail, all purpose salad or cooking.

Infographic

Soy sauce vs Corn 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% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
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.
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% 286% 0% 0% 0% 0% 0% 0% 0% 4.8% 0% 0.11%
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 +9050%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +17443.9%

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
14% 29% 57%
Saturated Fat: Sat. Fat 12.948 g
Monounsaturated Fat: Mono. Fat 27.576 g
Polyunsaturated fat: Poly. Fat 54.677 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +31236.4%
Contains more Poly. FatPolyunsaturated fat +20689.7%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Corn oil Opinion
Calories 53kcal 900kcal Corn oil
Protein 8.14g 0g Soy sauce
Fats 0.57g 100g Corn oil
Net carbs 4.13g 0g Soy sauce
Carbs 4.93g 0g Soy sauce
Magnesium 74mg 0mg Soy sauce
Calcium 33mg 0mg Soy sauce
Potassium 435mg 0mg Soy sauce
Iron 1.45mg 0mg Soy sauce
Sugar 0.4g 0g Corn oil
Fiber 0.8g 0g Soy sauce
Copper 0.043mg 0mg Soy sauce
Zinc 0.87mg 0mg Soy sauce
Phosphorus 166mg 0mg Soy sauce
Sodium 5493mg 0mg Corn oil
Vitamin E 0mg 14.3mg Corn oil
Manganese 1.018mg Soy sauce
Selenium 0.5µg 0µg Soy sauce
Vitamin B1 0.033mg 0mg Soy sauce
Vitamin B2 0.165mg 0mg Soy sauce
Vitamin B3 2.196mg 0mg Soy sauce
Vitamin B5 0.297mg 0mg Soy sauce
Vitamin B6 0.148mg 0mg Soy sauce
Vitamin K 0µg 1.9µg Corn oil
Folate 14µg 0µg Soy sauce
Choline 18.3mg 0.2mg Soy sauce
Saturated Fat 0.073g 12.948g Soy sauce
Monounsaturated Fat 0.088g 27.576g Corn oil
Polyunsaturated fat 0.263g 54.677g Corn oil
Tryptophan 0.096mg 0mg Soy sauce
Threonine 0.271mg 0mg Soy sauce
Isoleucine 0.318mg 0mg Soy sauce
Leucine 0.537mg 0mg Soy sauce
Lysine 0.381mg 0mg Soy sauce
Methionine 0.097mg 0mg Soy sauce
Phenylalanine 0.353mg 0mg Soy sauce
Valine 0.332mg 0mg Soy sauce
Histidine 0.174mg 0mg Soy sauce
Omega-3 - ALA 1.161g Corn oil
Omega-6 - Linoleic acid 53.23g Corn oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Corn oil
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Corn oil
Minerals Daily Need Coverage Score
112%
Soy sauce
0%
Corn oil

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 12.875g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Corn oil
Corn oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Corn oil
Corn oil contains less Sodium (difference - 5493mg)
Which food is lower in glycemic index?
Corn oil
Corn oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Corn oil
Corn oil is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171029/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.