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Soy sauce vs. Foie gras — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and foie gras

  • Soy sauce has more manganese; however, foie gras is higher in vitamin B12, selenium, vitamin A, iron, copper, and vitamin B5.
  • Foie gras covers your daily vitamin B12 needs 392% more than soy sauce.
  • Foie gras contains 8 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while foie gras contains 0.12mg.
  • Foie gras has less sodium.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Pate de foie gras, canned (goose liver pate), smoked.

Infographic

Soy sauce vs Foie gras 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 9.3% 21% 12% 206% 133% 25% 86% 91% 16% 240%
Contains more MagnesiumMagnesium +469.2%
Contains more PotassiumPotassium +215.2%
Contains more ManganeseManganese +748.3%
Contains more CalciumCalcium +112.1%
Contains more IronIron +279.3%
Contains more CopperCopper +830.2%
Contains more PhosphorusPhosphorus +20.5%
Contains less SodiumSodium -87.3%
Contains more SeleniumSelenium +8700%
~equal in Zinc ~0.92mg

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 6.7% 334% 0% 0% 22% 69% 47% 72% 14% 1175% 0% 45% 0%
Contains more Vitamin B6Vitamin B6 +146.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +81.2%
Contains more Vitamin B3Vitamin B3 +14.3%
Contains more Vitamin B5Vitamin B5 +304%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +328.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
11% 44% 5% 37% 3%
Protein: 11.4 g
Fats: 43.84 g
Carbs: 4.67 g
Water: 37.04 g
Other: 3.05 g
Contains more WaterWater +92.1%
Contains more OtherOther +398.7%
Contains more ProteinProtein +40%
Contains more FatsFats +7591.2%
~equal in Carbs ~4.67g

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
35% 63% 2%
Saturated fat: Sat. Fat 14.45 g
Monounsaturated fat: Mono. Fat 25.61 g
Polyunsaturated fat: Poly. Fat 0.84 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +29002.3%
Contains more Poly. FatPolyunsaturated fat +219.4%

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 Foie gras
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Foie gras DV% diff.
Vitamin B12 0µg 9.4µg 392%
Sodium 5493mg 697mg 209%
Vitamin A 0µg 1001µg 111%
Selenium 0.5µg 44µg 79%
Fats 0.57g 43.84g 67%
Saturated fat 0.073g 14.45g 65%
Monounsaturated fat 0.088g 25.61g 64%
Iron 1.45mg 5.5mg 51%
Cholesterol 0mg 150mg 50%
Copper 0.043mg 0.4mg 40%
Manganese 1.018mg 0.12mg 39%
Calories 53kcal 462kcal 20%
Vitamin B5 0.297mg 1.2mg 18%
Magnesium 74mg 13mg 15%
Folate 14µg 60µg 12%
Vitamin B2 0.165mg 0.299mg 10%
Potassium 435mg 138mg 9%
Vitamin B6 0.148mg 0.06mg 7%
Protein 8.14g 11.4g 7%
Vitamin B1 0.033mg 0.088mg 5%
Phosphorus 166mg 200mg 5%
Calcium 33mg 70mg 4%
Polyunsaturated fat 0.263g 0.84g 4%
Fiber 0.8g 0g 3%
Choline 18.3mg 3%
Vitamin B3 2.196mg 2.51mg 2%
Vitamin C 0mg 2mg 2%
Carbs 4.93g 4.67g 0%
Net carbs 4.13g 4.67g N/A
Sugar 0.4g N/A
Zinc 0.87mg 0.92mg 0%
Tryptophan 0.096mg 0.161mg 0%
Threonine 0.271mg 0.507mg 0%
Isoleucine 0.318mg 0.606mg 0%
Leucine 0.537mg 1.029mg 0%
Lysine 0.381mg 0.863mg 0%
Methionine 0.097mg 0.27mg 0%
Phenylalanine 0.353mg 0.567mg 0%
Valine 0.332mg 0.719mg 0%
Histidine 0.174mg 0.303mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Foie gras
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
137%
Foie gras
Minerals Daily Need Coverage Score
112%
Soy sauce
84%
Foie gras

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 150mg)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 14.377g)
Which food is lower in Sugar?
Foie gras
Foie gras is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Foie gras
Foie gras contains less Sodium (difference - 4796mg)
Which food is lower in glycemic index?
Foie gras
Foie gras is lower in glycemic index (difference - 15)
Which food is cheaper?
Foie gras
Foie gras is cheaper (difference - $3.4)
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.
Which food is richer in vitamins?
?
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. Foie gras - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171100/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.