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  6. Soy sauce vs. Halibut raw

Soy sauce vs. Halibut raw — In-Depth Nutrition Comparison

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Differences between soy sauce and halibut raw

  • Soy sauce has more manganese, magnesium, and iron, while halibut raw has more vitamin D, selenium, vitamin B12, and vitamin B6.
  • Soy sauce's daily need coverage for sodium is 235% higher.
  • Halibut raw contains 85 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while halibut raw contains 0.012mg.
  • The amount of sodium in halibut raw is lower.
  • Halibut raw has a lower glycemic index. The glycemic index of halibut raw is 0, while the glycemic index of soy sauce is 15.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Fish, halibut, Greenland, raw.

Infographic

Soy sauce vs Halibut raw 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.
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +184.6%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +62.3%
Contains more IronIron +119.7%
Contains more CopperCopper +43.3%
Contains more ZincZinc +117.5%
Contains more ManganeseManganese +8383.3%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +7200%
~equal in Phosphorus ~164mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B2Vitamin B2 +106.3%
Contains more Vitamin B3Vitamin B3 +46.4%
Contains more Vitamin B5Vitamin B5 +18.8%
Contains more FolateFolate +1300%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B6Vitamin B6 +183.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +237.7%
~equal in Vitamin C ~0mg

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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +900.7%
Contains more ProteinProtein +76.5%
Contains more FatsFats +2328.1%
~equal in Water ~70.27g

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +9420.5%
Contains more Poly. FatPolyunsaturated fat +419.8%

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 Halibut raw
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soy sauce Halibut raw DV% diff.
Sodium 5493mg 80mg 235%
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 0.5µg 36.5µg 65%
Manganese 1.018mg 0.012mg 44%
Vitamin B12 0µg 1µg 42%
Monounsaturated fat 0.088g 8.378g 21%
Vitamin B6 0.148mg 0.42mg 21%
Fats 0.57g 13.84g 20%
Cholesterol 0mg 46mg 15%
Protein 8.14g 14.37g 12%
Saturated fat 0.073g 2.419g 11%
Magnesium 74mg 26mg 11%
Iron 1.45mg 0.66mg 10%
Choline 18.3mg 61.8mg 8%
Polyunsaturated fat 0.263g 1.367g 7%
Calories 53kcal 186kcal 7%
Vitamin B2 0.165mg 0.08mg 7%
Vitamin E 0mg 0.73mg 5%
Potassium 435mg 268mg 5%
Zinc 0.87mg 0.4mg 4%
Vitamin B3 2.196mg 1.5mg 4%
Fiber 0.8g 0g 3%
Calcium 33mg 3mg 3%
Folate 14µg 1µg 3%
Vitamin A 0µg 14µg 2%
Carbs 4.93g 0g 2%
Vitamin B1 0.033mg 0.06mg 2%
Vitamin B5 0.297mg 0.25mg 1%
Copper 0.043mg 0.03mg 1%
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Phosphorus 166mg 164mg 0%
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.096mg 0.161mg 0%
Threonine 0.271mg 0.63mg 0%
Isoleucine 0.318mg 0.662mg 0%
Leucine 0.537mg 1.168mg 0%
Lysine 0.381mg 1.32mg 0%
Methionine 0.097mg 0.425mg 0%
Phenylalanine 0.353mg 0.561mg 0%
Valine 0.332mg 0.74mg 0%
Histidine 0.174mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Which food is preferable for your diet?

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

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
59%
Halibut raw
Minerals Daily Need Coverage Score
112%
Soy sauce
37%
Halibut raw

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 2.346g)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $1.6)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Sugar?
Halibut raw
Halibut raw is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Halibut raw
Halibut raw contains less Sodium (difference - 5413mg)
Which food is lower in glycemic index?
Halibut raw
Halibut raw is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Halibut raw
Halibut raw is relatively richer in vitamins

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.