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Soy sauce vs. Fast food — In-Depth Nutrition Comparison

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Significant differences between soy sauce and fast food

  • Soy sauce has more manganese; however, fast food is richer in vitamin B12, selenium, vitamin B1, vitamin B3, iron, folate, and vitamin B2.
  • Soy sauce covers your daily sodium needs 224% more than fast food.
  • Fast food has 3 times less manganese than soy sauce. Soy sauce has 1.018mg of manganese, while fast food has 0.357mg.
  • Fast food contains less sodium.
  • Fast food has a higher glycemic index. The glycemic index of fast food is 66, 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 Fast foods, hamburger; single, regular patty; plain.

Infographic

Soy sauce vs Fast food 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 19% 19% 17% 115% 40% 69% 57% 43% 47% 111%
Contains more MagnesiumMagnesium +174.1%
Contains more PotassiumPotassium +120.8%
Contains more PhosphorusPhosphorus +23.9%
Contains more ManganeseManganese +185.2%
Contains more CalciumCalcium +87.9%
Contains more IronIron +111%
Contains more CopperCopper +181.4%
Contains more ZincZinc +189.7%
Contains less SodiumSodium -94%
Contains more SeleniumSelenium +3960%

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% 3% 7.6% 1.5% 79% 84% 105% 32% 49% 111% 12% 60% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +860.6%
Contains more Vitamin B2Vitamin B2 +120%
Contains more Vitamin B3Vitamin B3 +155.8%
Contains more Vitamin B5Vitamin B5 +78.5%
Contains more Vitamin B6Vitamin B6 +43.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +471.4%
Contains more CholineCholine +88%
~equal in Vitamin C ~0mg

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
17% 12% 32% 38%
Protein: 16.52 g
Fats: 12.01 g
Carbs: 31.5 g
Water: 38.45 g
Other: 1.52 g
Contains more WaterWater +85%
Contains more OtherOther +900.7%
Contains more ProteinProtein +102.9%
Contains more FatsFats +2007%
Contains more CarbsCarbs +538.9%

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
41% 44% 15%
Saturated fat: Sat. Fat 4.493 g
Monounsaturated fat: Mono. Fat 4.835 g
Polyunsaturated fat: Poly. Fat 1.68 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +5394.3%
Contains more Poly. FatPolyunsaturated fat +538.8%

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
82% 7% 8% 2%
Starch: 22.87 g
Sucrose: 0 g
Glucose: 2.05 g
Fructose: 2.27 g
Lactose: 0 g
Maltose: 0.57 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +583.3%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~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 Fast food
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Fast food DV% diff.
Sodium 5493mg 331mg 224%
Vitamin B12 0µg 0.89µg 37%
Selenium 0.5µg 20.3µg 36%
Manganese 1.018mg 0.357mg 29%
Vitamin B1 0.033mg 0.317mg 24%
Vitamin B3 2.196mg 5.617mg 21%
Iron 1.45mg 3.06mg 20%
Saturated fat 0.073g 4.493g 20%
Fats 0.57g 12.01g 18%
Protein 8.14g 16.52g 17%
Folate 14µg 80µg 17%
Zinc 0.87mg 2.52mg 15%
Vitamin B2 0.165mg 0.363mg 15%
Monounsaturated fat 0.088g 4.835g 12%
Calories 53kcal 297kcal 12%
Magnesium 74mg 27mg 11%
Cholesterol 0mg 33mg 11%
Copper 0.043mg 0.121mg 9%
Starch 22.87g 9%
Carbs 4.93g 31.5g 9%
Polyunsaturated fat 0.263g 1.68g 9%
Potassium 435mg 197mg 7%
Vitamin B5 0.297mg 0.53mg 5%
Vitamin B6 0.148mg 0.212mg 5%
Phosphorus 166mg 134mg 5%
Fiber 0.8g 1.7g 4%
Vitamin K 0µg 4.9µg 4%
Fructose 0g 2.27g 3%
Choline 18.3mg 34.4mg 3%
Calcium 33mg 62mg 3%
Vitamin E 0mg 0.38mg 3%
Vitamin D 0µg 0.1µg 1%
Vitamin A 0µg 9µg 1%
Net carbs 4.13g 29.8g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.4g 4.88g N/A
Trans fat 0g 0.514g N/A
Tryptophan 0.096mg 0.144mg 0%
Threonine 0.271mg 0.46mg 0%
Isoleucine 0.318mg 0.642mg 0%
Leucine 0.537mg 1.13mg 0%
Lysine 0.381mg 0.785mg 0%
Methionine 0.097mg 0.306mg 0%
Phenylalanine 0.353mg 0.67mg 0%
Valine 0.332mg 0.728mg 0%
Histidine 0.174mg 0.402mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.121g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.391g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Fast food
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
43%
Fast food
Minerals Daily Need Coverage Score
112%
Soy sauce
54%
Fast food

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 33mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 4.48g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 4.42g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 51)
Which food contains less Sodium?
Fast food
Fast food contains less Sodium (difference - 5162mg)
Which food is cheaper?
Fast food
Fast food is cheaper (difference - $3.4)
Which food is richer in vitamins?
Fast food
Fast food is relatively richer in vitamins
Which food is richer in minerals?
?
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. Fast food - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170693/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.