Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Garden asparagus

Soy sauce vs. Garden asparagus — In-Depth Nutrition Comparison

Compare

The main differences between Soy sauce and Garden asparagus

  • Soy sauce has more Manganese, Phosphorus, Magnesium, and Vitamin B3, however, Garden asparagus has more Vitamin K, Copper, Folate, Vitamin B1, and Iron.
  • Daily need coverage for Sodium from Soy sauce is 239% higher.
  • Garden asparagus has 6 times less Manganese than Soy sauce. Soy sauce has 1.018mg of Manganese, while Garden asparagus has 0.158mg.
  • Garden asparagus is lower in Sodium.

Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Asparagus, raw.

Infographic

Soy sauce vs Garden asparagus 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
Garden asparagus
Garden asparagus
Contains more Calcium +37.5%
Contains more Magnesium +428.6%
Contains more Phosphorus +219.2%
Contains more Potassium +115.3%
Contains more Zinc +61.1%
Contains more Manganese +544.3%
Contains more Iron +47.6%
Contains less Sodium -100%
Contains more Copper +339.5%
Contains more Selenium +360%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +37.5%
Contains more Magnesium +428.6%
Contains more Phosphorus +219.2%
Contains more Potassium +115.3%
Contains more Zinc +61.1%
Contains more Manganese +544.3%
Contains more Iron +47.6%
Contains less Sodium -100%
Contains more Copper +339.5%
Contains more Selenium +360%

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
4
:
6
Garden asparagus
Garden asparagus
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +124.5%
Contains more Vitamin B6 +62.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +333.3%
Contains more Folate +271.4%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.274
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%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin B2 +17%
Contains more Vitamin B3 +124.5%
Contains more Vitamin B6 +62.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +333.3%
Contains more Folate +271.4%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.274

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
4
:
1
Garden asparagus
Garden asparagus
Contains more Protein +270%
Contains more Fats +375%
Contains more Carbs +27.1%
Contains more Other +2522.4%
Contains more Water +31%
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
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Protein +270%
Contains more Fats +375%
Contains more Carbs +27.1%
Contains more Other +2522.4%
Contains more Water +31%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +426%
Contains less Saturated Fat -45.2%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +426%
Contains less Saturated Fat -45.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Soy sauce
Soy sauce
0
:
3
Garden asparagus
Garden asparagus
Contains more Sucrose +130%
Contains more Glucose +116.7%
Contains more Fructose +∞%
Soy sauce
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +130%
Contains more Glucose +116.7%
Contains more Fructose +∞%

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 Garden asparagus
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Garden asparagus Opinion
Net carbs 4.13g 1.78g Soy sauce
Protein 8.14g 2.2g Soy sauce
Fats 0.57g 0.12g Soy sauce
Carbs 4.93g 3.88g Soy sauce
Calories 53kcal 20kcal Soy sauce
Fructose 0g 1g Garden asparagus
Sugar 0.4g 1.88g Soy sauce
Fiber 0.8g 2.1g Garden asparagus
Calcium 33mg 24mg Soy sauce
Iron 1.45mg 2.14mg Garden asparagus
Magnesium 74mg 14mg Soy sauce
Phosphorus 166mg 52mg Soy sauce
Potassium 435mg 202mg Soy sauce
Sodium 5493mg 2mg Garden asparagus
Zinc 0.87mg 0.54mg Soy sauce
Copper 0.043mg 0.189mg Garden asparagus
Manganese 1.018mg 0.158mg Soy sauce
Selenium 0.5µg 2.3µg Garden asparagus
Vitamin A 0IU 756IU Garden asparagus
Vitamin A RAE 0µg 38µg Garden asparagus
Vitamin E 0mg 1.13mg Garden asparagus
Vitamin C 0mg 5.6mg Garden asparagus
Vitamin B1 0.033mg 0.143mg Garden asparagus
Vitamin B2 0.165mg 0.141mg Soy sauce
Vitamin B3 2.196mg 0.978mg Soy sauce
Vitamin B5 0.297mg 0.274mg Soy sauce
Vitamin B6 0.148mg 0.091mg Soy sauce
Folate 14µg 52µg Garden asparagus
Vitamin K 0µg 41.6µg Garden asparagus
Tryptophan 0.096mg 0.027mg Soy sauce
Threonine 0.271mg 0.084mg Soy sauce
Isoleucine 0.318mg 0.075mg Soy sauce
Leucine 0.537mg 0.128mg Soy sauce
Lysine 0.381mg 0.104mg Soy sauce
Methionine 0.097mg 0.031mg Soy sauce
Phenylalanine 0.353mg 0.075mg Soy sauce
Valine 0.332mg 0.115mg Soy sauce
Histidine 0.174mg 0.049mg Soy sauce
Saturated Fat 0.073g 0.04g Garden asparagus
Monounsaturated Fat 0.088g 0g Soy sauce
Polyunsaturated fat 0.263g 0.05g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw
Garden asparagus
Garden asparagus vs Artichoke
Artichoke
Garden asparagus
Garden asparagus vs Broccoli
Broccoli
Garden asparagus
Garden asparagus vs Beetroot
Beetroot

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
29%
Garden asparagus
Minerals Daily Need Coverage Score
112%
Soy sauce
25%
Garden asparagus

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 1.48g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 17)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $0.6)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 5491mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.033g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.