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  6. Soy sauce vs. French fries

Soy sauce vs. French fries — In-Depth Nutrition Comparison

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Differences between Soy sauce and French fries

  • Soy sauce has more Manganese, Vitamin B2, and Magnesium, while French fries has more Vitamin B6, Fiber, Vitamin B1, Vitamin E , and Vitamin K.
  • Soy sauce's daily need coverage for Sodium is 230% higher.
  • French fries contain 4 times less Vitamin B2 than Soy sauce. Soy sauce contains 0.165mg of Vitamin B2, while French fries contain 0.039mg.
  • The amount of Sodium in French fries are lower.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Fast foods, potato, french fried in vegetable oil.

Infographic

Soy sauce vs French fries 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
6
:
4
French fries
French fries
Contains more Calcium +83.3%
Contains more Iron +79%
Contains more Magnesium +111.4%
Contains more Phosphorus +32.8%
Contains more Zinc +74%
Contains more Manganese +312.1%
Contains more Potassium +33.1%
Contains less Sodium -96.2%
Contains more Copper +188.4%
Contains more Selenium +80%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
French fries
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 31% 25% 54% 52% 28% 14% 42% 33% 5%
Contains more Calcium +83.3%
Contains more Iron +79%
Contains more Magnesium +111.4%
Contains more Phosphorus +32.8%
Contains more Zinc +74%
Contains more Manganese +312.1%
Contains more Potassium +33.1%
Contains less Sodium -96.2%
Contains more Copper +188.4%
Contains more Selenium +80%

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
1
:
8
French fries
French fries
Contains more Vitamin B2 +323.1%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.2%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +151.4%
Contains more Folate +114.3%
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%
French fries
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 34% 0% 16% 43% 9% 57% 35% 86% 23% 0% 28%
Contains more Vitamin B2 +323.1%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +415.2%
Contains more Vitamin B3 +36.8%
Contains more Vitamin B5 +95.3%
Contains more Vitamin B6 +151.4%
Contains more Folate +114.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
French fries
French fries
Contains more Protein +137.3%
Contains more Water +84.6%
Contains more Other +722.2%
Contains more Fats +2484.2%
Contains more Carbs +740.6%
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
French fries
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more Protein +137.3%
Contains more Water +84.6%
Contains more Other +722.2%
Contains more Fats +2484.2%
Contains more Carbs +740.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
French fries
French fries
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6683%
Contains more Polyunsaturated fat +1952.5%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
French fries
17% 44% 39%
Saturated Fat: 2.336 g
Monounsaturated Fat: 5.969 g
Polyunsaturated fat: 5.398 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6683%
Contains more Polyunsaturated fat +1952.5%

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 French fries
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy sauce French fries Opinion
Net carbs 4.13g 37.64g French fries
Protein 8.14g 3.43g Soy sauce
Fats 0.57g 14.73g French fries
Carbs 4.93g 41.44g French fries
Calories 53kcal 312kcal French fries
Sugar 0.4g 0.3g French fries
Fiber 0.8g 3.8g French fries
Calcium 33mg 18mg Soy sauce
Iron 1.45mg 0.81mg Soy sauce
Magnesium 74mg 35mg Soy sauce
Phosphorus 166mg 125mg Soy sauce
Potassium 435mg 579mg French fries
Sodium 5493mg 210mg French fries
Zinc 0.87mg 0.5mg Soy sauce
Copper 0.043mg 0.124mg French fries
Manganese 1.018mg 0.247mg Soy sauce
Selenium 0.5µg 0.9µg French fries
Vitamin E 0mg 1.67mg French fries
Vitamin C 0mg 4.7mg French fries
Vitamin B1 0.033mg 0.17mg French fries
Vitamin B2 0.165mg 0.039mg Soy sauce
Vitamin B3 2.196mg 3.004mg French fries
Vitamin B5 0.297mg 0.58mg French fries
Vitamin B6 0.148mg 0.372mg French fries
Folate 14µg 30µg French fries
Vitamin K 0µg 11.2µg French fries
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 0.06g Soy sauce
Saturated Fat 0.073g 2.336g Soy sauce
Monounsaturated Fat 0.088g 5.969g French fries
Polyunsaturated fat 0.263g 5.398g French fries
Omega-6 - Eicosadienoic acid 0.007g French fries
Omega-6 - Linoleic acid 4.898g French fries
Omega-6 - Gamma-linoleic acid 0.029g French fries
Omega-3 - ALA 0.407g French fries
Omega-3 - Eicosatrienoic acid 0.001g French fries

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce French fries
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
27%
French fries
Minerals Daily Need Coverage Score
112%
Soy sauce
28%
French fries

Comparison summary

Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.263g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 55)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Sugar?
French fries
French fries is lower in Sugar (difference - 0.1g)
Which food contains less Sodium?
French fries
French fries contains less Sodium (difference - 5283mg)
Which food is cheaper?
French fries
French fries is cheaper (difference - $3.4)
Which food is richer in vitamins?
French fries
French fries is relatively richer in vitamins
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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.