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  6. Soy sauce vs. Fish sauce

Soy sauce vs. Fish sauce — In-Depth Nutrition Comparison

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Important differences between soy sauce and fish sauce

  • Soy sauce has more manganese, phosphorus, iron, and vitamin B2; however, fish sauce has more magnesium, vitamin B12, vitamin B6, selenium, and folate.
  • Fish sauce's daily need coverage for sodium is 103% more.
  • Soy sauce has 24 times more phosphorus than fish sauce. Soy sauce has 166mg of phosphorus, while fish sauce has 7mg.
  • Soy sauce is lower in sodium.
  • Soy sauce has a higher glycemic index than fish sauce.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Sauce, fish, ready-to-serve.

Infographic

Soy sauce vs Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
Contains more PotassiumPotassium +51%
Contains more IronIron +85.9%
Contains more ZincZinc +335%
Contains more PhosphorusPhosphorus +2271.4%
Contains less SodiumSodium -30%
Contains more ManganeseManganese +336.9%
Contains more MagnesiumMagnesium +136.5%
Contains more CalciumCalcium +30.3%
Contains more CopperCopper +16.3%
Contains more SeleniumSelenium +1720%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
Contains more Vitamin B1Vitamin B1 +175%
Contains more Vitamin B2Vitamin B2 +189.5%
Contains more Vitamin B5Vitamin B5 +151.7%
Contains more CholineCholine +38.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +167.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +264.3%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.313mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Fish sauce DV% diff.
Sodium 5493mg 7851mg 103%
Manganese 1.018mg 0.233mg 34%
Magnesium 74mg 175mg 24%
Phosphorus 166mg 7mg 23%
Vitamin B12 0µg 0.48µg 20%
Vitamin B6 0.148mg 0.396mg 19%
Selenium 0.5µg 9.1µg 16%
Folate 14µg 51µg 9%
Vitamin B2 0.165mg 0.057mg 8%
Iron 1.45mg 0.78mg 8%
Zinc 0.87mg 0.2mg 6%
Protein 8.14g 5.06g 6%
Vitamin B5 0.297mg 0.118mg 4%
Potassium 435mg 288mg 4%
Fiber 0.8g 0g 3%
Vitamin B1 0.033mg 0.012mg 2%
Polyunsaturated fat 0.263g 0.003g 2%
Vitamin B3 2.196mg 2.313mg 1%
Choline 18.3mg 13.2mg 1%
Calories 53kcal 35kcal 1%
Copper 0.043mg 0.05mg 1%
Calcium 33mg 43mg 1%
Vitamin C 0mg 0.5mg 1%
Fats 0.57g 0.01g 1%
Carbs 4.93g 3.64g 0%
Net carbs 4.13g 3.64g N/A
Sugar 0.4g 3.64g N/A
Vitamin A 0µg 4µg 0%
Saturated fat 0.073g 0.003g 0%
Monounsaturated fat 0.088g 0.002g 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 0.001g N/A
Omega-3 - DHA 0g 0.002g 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
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 g
Contains more ProteinProtein +60.9%
Contains more FatsFats +5600%
Contains more CarbsCarbs +35.4%
Contains more OtherOther +32.9%
~equal in Water ~71.07g

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
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 g
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +8666.7%
Contains less Sat. FatSaturated fat -95.9%

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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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.