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  6. Soy sauce vs. Mackerel

Soy sauce vs. Mackerel — In-Depth Nutrition Comparison

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Summary of differences between Soy sauce and Mackerel

  • The amount of Vitamin B12, Vitamin D, Selenium, Vitamin B6, Vitamin E , Choline, and Phosphorus in Mackerel is higher than in Soy sauce.
  • Mackerel covers your daily need of Vitamin B12 500% more than Soy sauce.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Fish, mackerel, salted.

Infographic

Soy sauce vs Mackerel 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.
Soy sauce
Soy sauce
3
:
7
Mackerel
Mackerel
Contains more Magnesium +23.3%
Contains more Calcium +100%
Contains more Phosphorus +53%
Contains more Potassium +19.5%
Contains less Sodium -19%
Contains more Zinc +26.4%
Contains more Copper +132.6%
Contains more Selenium +14580%
Equal in Iron - 1.4
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Contains more Magnesium +23.3%
Contains more Calcium +100%
Contains more Phosphorus +53%
Contains more Potassium +19.5%
Contains less Sodium -19%
Contains more Zinc +26.4%
Contains more Copper +132.6%
Contains more Selenium +14580%
Equal in Iron - 1.4

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.
Soy sauce
Soy sauce
2
:
9
Mackerel
Mackerel
Contains more Vitamin B1 +65%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +177%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Folate - 15
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin B1 +65%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +15.2%
Contains more Vitamin B3 +50.3%
Contains more Vitamin B6 +177%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Folate - 15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Mackerel
Mackerel
Contains more Carbs +∞%
Contains more Water +65.5%
Contains more Other +13.5%
Contains more Protein +127.3%
Contains more Fats +4303.5%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Carbs +∞%
Contains more Water +65.5%
Contains more Other +13.5%
Contains more Protein +127.3%
Contains more Fats +4303.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +2261.2%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +9354.5%
Contains more Polyunsaturated fat +2261.2%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Mackerel Opinion
Net carbs 4.13g 0g Soy sauce
Protein 8.14g 18.5g Mackerel
Fats 0.57g 25.1g Mackerel
Carbs 4.93g 0g Soy sauce
Calories 53kcal 305kcal Mackerel
Sugar 0.4g 0g Mackerel
Fiber 0.8g 0g Soy sauce
Calcium 33mg 66mg Mackerel
Iron 1.45mg 1.4mg Soy sauce
Magnesium 74mg 60mg Soy sauce
Phosphorus 166mg 254mg Mackerel
Potassium 435mg 520mg Mackerel
Sodium 5493mg 4450mg Mackerel
Zinc 0.87mg 1.1mg Mackerel
Copper 0.043mg 0.1mg Mackerel
Manganese 1.018mg Soy sauce
Selenium 0.5µg 73.4µg Mackerel
Vitamin A 0IU 157IU Mackerel
Vitamin A RAE 0µg 47µg Mackerel
Vitamin E 0mg 2.38mg Mackerel
Vitamin D 0IU 1006IU Mackerel
Vitamin D 0µg 25.2µg Mackerel
Vitamin B1 0.033mg 0.02mg Soy sauce
Vitamin B2 0.165mg 0.19mg Mackerel
Vitamin B3 2.196mg 3.3mg Mackerel
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg 0.41mg Mackerel
Folate 14µg 15µg Mackerel
Vitamin B12 0µg 12µg Mackerel
Vitamin K 0µg 7.8µg Mackerel
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Cholesterol 0mg 95mg Soy sauce
Saturated Fat 0.073g 7.148g Soy sauce
Omega-3 - DHA 0g 2.965g Mackerel
Omega-3 - EPA 0g 1.619g Mackerel
Omega-3 - DPA 0g 0.391g Mackerel
Monounsaturated Fat 0.088g 8.32g Mackerel
Polyunsaturated fat 0.263g 6.21g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
212%
Mackerel
Minerals Daily Need Coverage Score
112%
Soy sauce
131%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 7.075g)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $3.6)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 1043mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Mackerel
Mackerel 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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.