Soy sauce vs. Dates — In-Depth Nutrition Comparison
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Significant differences between soy sauce and dates
- Soy sauce has more manganese, phosphorus, vitamin B2, magnesium, and vitamin B3; however, dates are richer in fiber, copper, potassium, and vitamin B5.
- Soy sauce covers your daily sodium needs 239% more than dates.
- Dates have 4 times less manganese than soy sauce. Soy sauce has 1.018mg of manganese, while dates have 0.262mg.
- Dates contain less sodium.
- Dates have a higher glycemic index. The glycemic index of dates is 42, while the glycemic index of soy sauce is 15.
Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Dates, deglet noor.
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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.
| Contains more MagnesiumMagnesium | +72.1% |
| Contains more IronIron | +42.2% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +167.7% |
| Contains more ManganeseManganese | +288.5% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +50.8% |
| Contains more CopperCopper | +379.1% |
| Contains less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +500% |
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.
| Contains more Vitamin B2Vitamin B2 | +150% |
| Contains more Vitamin B3Vitamin B3 | +72.4% |
| Contains more CholineCholine | +190.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +57.6% |
| Contains more Vitamin B5Vitamin B5 | +98.3% |
| Contains more Vitamin B6Vitamin B6 | +11.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +35.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +232.2% |
| Contains more FatsFats | +46.2% |
| Contains more WaterWater | +246.6% |
| Contains more OtherOther | +850.6% |
| Contains more CarbsCarbs | +1421.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +144.4% |
| Contains more Poly. FatPolyunsaturated fat | +1284.2% |
| Contains less Sat. FatSaturated fat | -56.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +23740% |
| Contains more GlucoseGlucose | +6523.3% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 2mg | 239% |
| Manganese | 1.018mg | 0.262mg | 33% |
| Fiber | 0.8g | 8g | 29% |
| Fructose | 0g | 19.56g | 24% |
| Carbs | 4.93g | 75.03g | 23% |
| Copper | 0.043mg | 0.206mg | 18% |
| Phosphorus | 166mg | 62mg | 15% |
| Protein | 8.14g | 2.45g | 11% |
| Calories | 53kcal | 282kcal | 11% |
| Vitamin B2 | 0.165mg | 0.066mg | 8% |
| Potassium | 435mg | 656mg | 7% |
| Magnesium | 74mg | 43mg | 7% |
| Vitamin B5 | 0.297mg | 0.589mg | 6% |
| Vitamin B3 | 2.196mg | 1.274mg | 6% |
| Selenium | 0.5µg | 3µg | 5% |
| Iron | 1.45mg | 1.02mg | 5% |
| Zinc | 0.87mg | 0.29mg | 5% |
| Vitamin K | 0µg | 2.7µg | 2% |
| Vitamin B1 | 0.033mg | 0.052mg | 2% |
| Choline | 18.3mg | 6.3mg | 2% |
| Polyunsaturated fat | 0.263g | 0.019g | 2% |
| Calcium | 33mg | 39mg | 1% |
| Vitamin B6 | 0.148mg | 0.165mg | 1% |
| Folate | 14µg | 19µg | 1% |
| Fats | 0.57g | 0.39g | 0% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 4.13g | 67.03g | N/A |
| Sugar | 0.4g | 63.35g | N/A |
| Vitamin E | 0mg | 0.05mg | 0% |
| Saturated fat | 0.073g | 0.032g | 0% |
| Monounsaturated fat | 0.088g | 0.036g | 0% |
| Tryptophan | 0.096mg | 0.012mg | 0% |
| Threonine | 0.271mg | 0.043mg | 0% |
| Isoleucine | 0.318mg | 0.049mg | 0% |
| Leucine | 0.537mg | 0.084mg | 0% |
| Lysine | 0.381mg | 0.066mg | 0% |
| Methionine | 0.097mg | 0.022mg | 0% |
| Phenylalanine | 0.353mg | 0.05mg | 0% |
| Valine | 0.332mg | 0.071mg | 0% |
| Histidine | 0.174mg | 0.032mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
112%
29%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 62.95g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 27)
Which food contains less Sodium?
Dates contains less Sodium (difference - 5491mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 0.041g)
Which food is cheaper?
Dates is cheaper (difference - $1.4)
Which food is richer in vitamins?
Dates is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.