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  6. Soy sauce vs. Flaxseed oil

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.

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
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
8
:
2
Flaxseed oil
Flaxseed oil
Contains more Calcium +266.7%
Contains more Iron +326.5%
Contains more Magnesium +393.3%
Contains more Phosphorus +514.8%
Contains more Potassium +1303.2%
Contains more Zinc +180.6%
Contains more Manganese +622%
Contains less Sodium -99.9%
Contains more Copper +55.8%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Flaxseed oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 13% 11% 12% 3% 1% 9% 23% 19% 0%
Contains more Calcium +266.7%
Contains more Iron +326.5%
Contains more Magnesium +393.3%
Contains more Phosphorus +514.8%
Contains more Potassium +1303.2%
Contains more Zinc +180.6%
Contains more Manganese +622%
Contains less Sodium -99.9%
Contains more Copper +55.8%

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
10
:
2
Flaxseed oil
Flaxseed oil
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%
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%
Flaxseed oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 15% 0% 0% 0% 0% 0% 0% 0% 0% 0% 9%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
4
:
1
Flaxseed oil
Flaxseed oil
Contains more Protein +2100%
Contains more Carbs +1164.1%
Contains more Water +44368.8%
Contains more Other +21628.6%
Contains more Fats +17270.2%
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
Flaxseed oil
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more Protein +2100%
Contains more Carbs +1164.1%
Contains more Water +44368.8%
Contains more Other +21628.6%
Contains more Fats +17270.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Flaxseed oil
Flaxseed oil
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +23347.7%
Contains more Polyunsaturated fat +24567.7%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Flaxseed oil
10% 22% 69%
Saturated Fat: 9.047 g
Monounsaturated Fat: 20.634 g
Polyunsaturated fat: 64.876 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +23347.7%
Contains more Polyunsaturated fat +24567.7%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Flaxseed oil Opinion
Net carbs 4.13g 0.39g Soy sauce
Protein 8.14g 0.37g Soy sauce
Fats 0.57g 99.01g Flaxseed oil
Carbs 4.93g 0.39g Soy sauce
Calories 53kcal 878kcal Flaxseed oil
Sugar 0.4g Flaxseed oil
Fiber 0.8g Soy sauce
Calcium 33mg 9mg Soy sauce
Iron 1.45mg 0.34mg Soy sauce
Magnesium 74mg 15mg Soy sauce
Phosphorus 166mg 27mg Soy sauce
Potassium 435mg 31mg Soy sauce
Sodium 5493mg 6mg Flaxseed oil
Zinc 0.87mg 0.31mg Soy sauce
Copper 0.043mg 0.067mg Flaxseed oil
Manganese 1.018mg 0.141mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin E 0mg 0.71mg Flaxseed oil
Vitamin B1 0.033mg Soy sauce
Vitamin B2 0.165mg Soy sauce
Vitamin B3 2.196mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg Soy sauce
Folate 14µg Soy sauce
Vitamin K 0µg 3.3µg Flaxseed oil
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
Trans Fat 0g 0.184g Soy sauce
Saturated Fat 0.073g 9.047g Soy sauce
Monounsaturated Fat 0.088g 20.634g Flaxseed oil
Polyunsaturated fat 0.263g 64.876g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g Flaxseed oil
Omega-6 - Linoleic acid 15.679g Flaxseed oil
Omega-3 - ALA 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Flaxseed oil
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
2%
Flaxseed oil
Minerals Daily Need Coverage Score
112%
Soy sauce
9%
Flaxseed oil

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 8.974g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Flaxseed oil
Flaxseed oil contains less Sodium (difference - 5487mg)
Which food is lower in glycemic index?
Flaxseed oil
Flaxseed oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Flaxseed oil
Flaxseed oil is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.