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Soy sauce vs. Hamburger — In-Depth Nutrition Comparison

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Summary of differences between soy sauce and hamburgers

  • Soy sauce has more manganese and magnesium, while hamburgers have more vitamin B12, vitamin B3, zinc, iron, and vitamin B1.
  • Soy sauce covers your daily need for sodium, 221% more than hamburgers.
  • Soy sauce contains 5 times more manganese than hamburgers. While soy sauce contains 1.018mg of manganese, hamburgers contain only 0.217mg.
  • The amount of sodium in hamburgers is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of hamburgers is 66.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Soy sauce vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +92.5%
Contains more PhosphorusPhosphorus +22.1%
Contains more ManganeseManganese +369.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +209.1%
Contains more IronIron +98.6%
Contains more CopperCopper +111.6%
Contains more ZincZinc +229.9%
Contains less SodiumSodium -92.5%

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +557.6%
Contains more Vitamin B2Vitamin B2 +51.5%
Contains more Vitamin B3Vitamin B3 +144.3%
Contains more Vitamin B6Vitamin B6 +37.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +300%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~0.31mg
~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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more WaterWater +66.7%
Contains more OtherOther +749.7%
Contains more ProteinProtein +109.8%
Contains more FatsFats +2419.3%
Contains more CarbsCarbs +388.8%

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +6144.3%
Contains more Poly. FatPolyunsaturated fat +44.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
5% 28% 49% 3% 14%
Starch: 0 g
Sucrose: 0.22 g
Glucose: 1.16 g
Fructose: 2.03 g
Lactose: 0.13 g
Maltose: 0.6 g
Galactose: 0 g
Contains more SucroseSucrose +120%
Contains more GlucoseGlucose +286.7%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~0g
~equal in Galactose ~0g

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

All nutrients comparison - raw data values

Nutrient Soy sauce Hamburger DV% diff.
Sodium 5493mg 414mg 221%
Vitamin B12 0µg 1.44µg 60%
Manganese 1.018mg 0.217mg 35%
Saturated fat 0.073g 5.096g 23%
Fats 0.57g 14.36g 21%
Vitamin B3 2.196mg 5.365mg 20%
Zinc 0.87mg 2.87mg 18%
Protein 8.14g 17.08g 18%
Iron 1.45mg 2.88mg 18%
Cholesterol 0mg 47mg 16%
Vitamin B1 0.033mg 0.217mg 15%
Monounsaturated fat 0.088g 5.495g 14%
Magnesium 74mg 20mg 13%
Calories 53kcal 295kcal 12%
Folate 14µg 56µg 11%
Calcium 33mg 102mg 7%
Vitamin B2 0.165mg 0.25mg 7%
Carbs 4.93g 24.1g 6%
Potassium 435mg 226mg 6%
Copper 0.043mg 0.091mg 5%
Vitamin B6 0.148mg 0.203mg 4%
Phosphorus 166mg 136mg 4%
Fructose 0g 2.03g 3%
Choline 18.3mg 3%
Polyunsaturated fat 0.263g 0.38g 1%
Selenium 0.5µg 1%
Net carbs 4.13g 23.2g N/A
Sugar 0.4g 4.15g N/A
Fiber 0.8g 0.9g 0%
Vitamin B5 0.297mg 0.31mg 0%
Trans fat 0g 0.814g N/A
Tryptophan 0.096mg 0.206mg 0%
Threonine 0.271mg 0.666mg 0%
Isoleucine 0.318mg 0.716mg 0%
Leucine 0.537mg 1.319mg 0%
Lysine 0.381mg 1.226mg 0%
Methionine 0.097mg 0.37mg 0%
Phenylalanine 0.353mg 0.677mg 0%
Valine 0.332mg 0.823mg 0%
Histidine 0.174mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Hamburger
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
38%
Hamburger
Minerals Daily Need Coverage Score
112%
Soy sauce
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.75g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 5.023g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 51)
Which food contains less Sodium?
Hamburger
Hamburger contains less Sodium (difference - 5079mg)
Which food is cheaper?
Hamburger
Hamburger 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

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.