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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, selenium, vitamin D*, vitamin B6, vitamin E, choline, and phosphorus in mackerel is higher than in soy sauce.
  • Mackerel covers your daily need for vitamin B12, 500% more than soy sauce.
  • Mackerel has a lower glycemic index. The glycemic index of mackerel is 0, while the glycemic index of soy sauce is 15.

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.
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 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more MagnesiumMagnesium +23.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +100%
Contains more PotassiumPotassium +19.5%
Contains more CopperCopper +132.6%
Contains more ZincZinc +26.4%
Contains more PhosphorusPhosphorus +53%
Contains less SodiumSodium -19%
Contains more SeleniumSelenium +14580%
~equal in Iron ~1.4mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 8.3% 38% 41% 18% 34% 0% 0% 11%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin B1Vitamin B1 +65%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +15.2%
Contains more Vitamin B3Vitamin B3 +50.3%
Contains more Vitamin B6Vitamin B6 +177%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Soy sauce Mackerel DV% diff.
Vitamin B12 0µg 12µg 500%
Selenium 0.5µg 73.4µg 133%
Vitamin D* 0 IU 1006 IU 126%
Vitamin D 0µg 25.2µg 126%
Sodium 5493mg 4450mg 45%
Manganese 1.018mg 44%
Polyunsaturated fat 0.263g 6.21g 40%
Fats 0.57g 25.1g 38%
Cholesterol 0mg 95mg 32%
Saturated fat 0.073g 7.148g 32%
Protein 8.14g 18.5g 21%
Monounsaturated fat 0.088g 8.32g 21%
Vitamin B6 0.148mg 0.41mg 20%
Vitamin E 0mg 2.38mg 16%
Choline 18.3mg 101.6mg 15%
Calories 53kcal 305kcal 13%
Phosphorus 166mg 254mg 13%
Vitamin B3 2.196mg 3.3mg 7%
Vitamin K 0µg 7.8µg 7%
Copper 0.043mg 0.1mg 6%
Vitamin B5 0.297mg 6%
Vitamin A 0µg 47µg 5%
Magnesium 74mg 60mg 3%
Calcium 33mg 66mg 3%
Potassium 435mg 520mg 3%
Fiber 0.8g 0g 3%
Carbs 4.93g 0g 2%
Zinc 0.87mg 1.1mg 2%
Vitamin B2 0.165mg 0.19mg 2%
Iron 1.45mg 1.4mg 1%
Vitamin B1 0.033mg 0.02mg 1%
Protein per 100 calories 15g 6.1g N/A
Calories per 10 g protein 65kcal 165kcal N/A
Weight per 100 calories 189g 33g N/A
Unsaturated / Saturated Fat ratio 4.8 2 N/A
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Folate 14µg 15µg 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%
Omega-3 - EPA 0g 1.619g N/A
Omega-3 - DHA 0g 2.965g N/A
Omega-3 - DPA 0g 0.391g N/A

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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.5%
Contains more OtherOther +13.5%
Contains more ProteinProtein +127.3%
Contains more FatsFats +4303.5%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -99%
Contains more Mono. FatMonounsaturated fat +9354.5%
Contains more Poly. FatPolyunsaturated fat +2261.2%

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.