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Soy sauce vs. Flaxseed oil — In-Depth Nutrition Comparison

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Significant differences between soy sauce and flaxseed oil

  • The amount of manganese, phosphorus, magnesium, iron, potassium, and zinc in soy sauce is higher than in flaxseed oil.
  • Soy sauce covers your daily sodium needs 239% more than flaxseed oil.
  • Flaxseed oil has 14 times less potassium than soy sauce. Soy sauce has 435mg of potassium, while flaxseed oil has 31mg.
  • Flaxseed oil contains less sodium.
  • Soy sauce has a higher glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of flaxseed oil is 0.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Oil, flaxseed, contains added sliced flaxseed.

Infographic

Soy sauce vs Flaxseed oil infographic
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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.
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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains more MagnesiumMagnesium +393.3%
Contains more CalciumCalcium +266.7%
Contains more PotassiumPotassium +1303.2%
Contains more IronIron +326.5%
Contains more ZincZinc +180.6%
Contains more PhosphorusPhosphorus +514.8%
Contains more ManganeseManganese +622%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +55.8%
Contains less SodiumSodium -99.9%

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% 0% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Soy sauce Flaxseed oil DV% diff.
Polyunsaturated fat 0.263g 64.876g 431%
Sodium 5493mg 6mg 239%
Fats 0.57g 99.01g 151%
Monounsaturated fat 0.088g 20.634g 51%
Calories 53kcal 878kcal 41%
Saturated fat 0.073g 9.047g 41%
Manganese 1.018mg 0.141mg 38%
Phosphorus 166mg 27mg 20%
Protein 8.14g 0.37g 16%
Magnesium 74mg 15mg 14%
Iron 1.45mg 0.34mg 14%
Vitamin B3 2.196mg 14%
Vitamin B2 0.165mg 13%
Potassium 435mg 31mg 12%
Vitamin B6 0.148mg 11%
Vitamin B5 0.297mg 6%
Vitamin E 0mg 0.71mg 5%
Zinc 0.87mg 0.31mg 5%
Folate 14µg 4%
Vitamin B1 0.033mg 3%
Copper 0.043mg 0.067mg 3%
Fiber 0.8g 3%
Vitamin K 0µg 3.3µg 3%
Choline 18.3mg 3%
Calcium 33mg 9mg 2%
Carbs 4.93g 0.39g 2%
Selenium 0.5µg 1%
Net carbs 4.13g 0.39g N/A
Sugar 0.4g N/A
Trans fat 0g 0.184g N/A
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 - ALA 48.93g N/A
Omega-3 - Eicosatrienoic acid 0.077g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.034g N/A
Omega-6 - Linoleic acid 15.679g 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
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +2100%
Contains more CarbsCarbs +1164.1%
Contains more WaterWater +44368.8%
Contains more OtherOther +21628.6%
Contains more FatsFats +17270.2%

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
10% 22% 69%
Saturated fat: Sat. Fat 9.047 g
Monounsaturated fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +23347.7%
Contains more Poly. FatPolyunsaturated fat +24567.7%

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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. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.