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Soy sauce vs. Cranberries — In-Depth Nutrition Comparison

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Differences between soy sauce and cranberries

  • Soy sauce has more manganese, phosphorus, magnesium, iron, vitamin B3, vitamin B2, and potassium, while cranberries have more vitamin C and fiber.
  • Soy sauce's daily need coverage for sodium is 239% higher.
  • Cranberries contain 22 times less vitamin B3 than soy sauce. Soy sauce contains 2.196mg of vitamin B3, while cranberries contain 0.101mg.
  • The amount of sodium in cranberries is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of cranberries is 45.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Cranberries, raw.

Infographic

Soy sauce vs Cranberries 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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +1133.3%
Contains more CalciumCalcium +312.5%
Contains more PotassiumPotassium +443.8%
Contains more IronIron +530.4%
Contains more ZincZinc +866.7%
Contains more PhosphorusPhosphorus +1409.1%
Contains more ManganeseManganese +281.3%
Contains more SeleniumSelenium +400%
Contains more CopperCopper +30.2%
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +725%
Contains more Vitamin B3Vitamin B3 +2074.3%
Contains more Vitamin B6Vitamin B6 +159.6%
Contains more FolateFolate +1300%
Contains more CholineCholine +232.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.295mg
~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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +1669.6%
Contains more FatsFats +338.5%
Contains more OtherOther +12575%
Contains more CarbsCarbs +142.8%
Contains more WaterWater +22.7%

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Mono. FatMonounsaturated fat +388.9%
Contains more Poly. FatPolyunsaturated fat +378.2%
Contains less Sat. FatSaturated fat -89%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
4% 81% 16%
Starch: 0 g
Sucrose: 0.16 g
Glucose: 3.44 g
Fructose: 0.67 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +60%
Contains more GlucoseGlucose +1046.7%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Cranberries
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Cranberries DV% diff.
Sodium 5493mg 2mg 239%
Manganese 1.018mg 0.267mg 33%
Phosphorus 166mg 11mg 22%
Vitamin C 0mg 14mg 16%
Magnesium 74mg 6mg 16%
Protein 8.14g 0.46g 15%
Iron 1.45mg 0.23mg 15%
Vitamin B3 2.196mg 0.101mg 13%
Vitamin B2 0.165mg 0.02mg 11%
Fiber 0.8g 3.6g 11%
Potassium 435mg 80mg 10%
Vitamin E 0mg 1.32mg 9%
Vitamin B6 0.148mg 0.057mg 7%
Zinc 0.87mg 0.09mg 7%
Vitamin K 0µg 5µg 4%
Folate 14µg 1µg 3%
Calcium 33mg 8mg 3%
Carbs 4.93g 11.97g 2%
Choline 18.3mg 5.5mg 2%
Vitamin B1 0.033mg 0.012mg 2%
Polyunsaturated fat 0.263g 0.055g 1%
Fructose 0g 0.67g 1%
Selenium 0.5µg 0.1µg 1%
Copper 0.043mg 0.056mg 1%
Fats 0.57g 0.13g 1%
Calories 53kcal 46kcal 0%
Net carbs 4.13g 8.37g N/A
Sugar 0.4g 4.27g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.297mg 0.295mg 0%
Saturated fat 0.073g 0.008g 0%
Monounsaturated fat 0.088g 0.018g 0%
Tryptophan 0.096mg 0.003mg 0%
Threonine 0.271mg 0.028mg 0%
Isoleucine 0.318mg 0.033mg 0%
Leucine 0.537mg 0.053mg 0%
Lysine 0.381mg 0.039mg 0%
Methionine 0.097mg 0.003mg 0%
Phenylalanine 0.353mg 0.036mg 0%
Valine 0.332mg 0.045mg 0%
Histidine 0.174mg 0.018mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Cranberries
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
10%
Cranberries
Minerals Daily Need Coverage Score
112%
Soy sauce
8%
Cranberries

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.87g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Cranberries
Cranberries contains less Sodium (difference - 5491mg)
Which food is lower in Saturated fat?
Cranberries
Cranberries is lower in Saturated fat (difference - 0.065g)
Which food is cheaper?
Cranberries
Cranberries is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.