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  6. Soy sauce vs. Garden cress

Soy sauce vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between soy sauce and garden cress?

  • Soy sauce is richer in manganese, phosphorus, and magnesium, yet garden cress is richer in vitamin K, vitamin A, vitamin C, folate, copper, and vitamin B6.
  • Garden cress's daily need coverage for vitamin K is 452% higher.
  • Soy sauce has 392 times more sodium than garden cress. Soy sauce has 5493mg of sodium, while garden cress has 14mg.

We used Soy sauce made from soy and wheat (shoyu) and Cress, garden, raw types in this comparison.

Infographic

Soy sauce vs Garden cress 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 27% 24% 53% 49% 57% 6.3% 33% 1.8% 72% 4.9%
Contains more MagnesiumMagnesium +94.7%
Contains more IronIron +11.5%
Contains more ZincZinc +278.3%
Contains more PhosphorusPhosphorus +118.4%
Contains more ManganeseManganese +84.1%
Contains more CalciumCalcium +145.5%
Contains more PotassiumPotassium +39.3%
Contains more CopperCopper +295.3%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +80%

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 230% 115% 14% 0% 20% 60% 19% 15% 57% 0% 1355% 60% 11%
Contains more Vitamin B3Vitamin B3 +119.6%
Contains more Vitamin B5Vitamin B5 +22.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B2Vitamin B2 +57.6%
Contains more Vitamin B6Vitamin B6 +66.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~19.5mg

All nutrients comparison - raw data values

Nutrient Soy sauce Garden cress DV% diff.
Vitamin K 0µg 541.9µg 452%
Sodium 5493mg 14mg 238%
Vitamin C 0mg 69mg 77%
Vitamin A 0µg 346µg 38%
Manganese 1.018mg 0.553mg 20%
Folate 14µg 80µg 17%
Copper 0.043mg 0.17mg 14%
Phosphorus 166mg 76mg 13%
Protein 8.14g 2.6g 11%
Magnesium 74mg 38mg 9%
Vitamin B6 0.148mg 0.247mg 8%
Vitamin B2 0.165mg 0.26mg 7%
Vitamin B3 2.196mg 1mg 7%
Zinc 0.87mg 0.23mg 6%
Vitamin E 0mg 0.7mg 5%
Calcium 33mg 81mg 5%
Potassium 435mg 606mg 5%
Vitamin B1 0.033mg 0.08mg 4%
Iron 1.45mg 1.3mg 2%
Vitamin B5 0.297mg 0.242mg 1%
Calories 53kcal 32kcal 1%
Selenium 0.5µg 0.9µg 1%
Fiber 0.8g 1.1g 1%
Fats 0.57g 0.7g 0%
Carbs 4.93g 5.5g 0%
Net carbs 4.13g 4.4g N/A
Sugar 0.4g 4.4g N/A
Choline 18.3mg 19.5mg 0%
Saturated fat 0.073g 0.023g 0%
Monounsaturated fat 0.088g 0.239g 0%
Polyunsaturated fat 0.263g 0.228g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%

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
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more ProteinProtein +213.1%
Contains more OtherOther +745%
Contains more FatsFats +22.8%
Contains more CarbsCarbs +11.6%
Contains more WaterWater +25.7%

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
5% 49% 47%
Saturated fat: Sat. Fat 0.023 g
Monounsaturated fat: Mono. Fat 0.239 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains more Poly. FatPolyunsaturated fat +15.4%
Contains less Sat. FatSaturated fat -68.5%
Contains more Mono. FatMonounsaturated fat +171.6%

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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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.