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  6. Soy sauce vs. Heart of palm

Soy sauce vs. Heart of palm — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and heart of palm

  • Soy sauce has more magnesium and vitamin B3; however, heart of palm is higher in copper, vitamin B6, potassium, zinc, and vitamin C.
  • Soy sauce covers your daily sodium needs 238% more than heart of palm.
  • Heart of palm contains 7 times less magnesium than soy sauce. Soy sauce contains 74mg of magnesium, while heart of palm contains 10mg.
  • Heart of palm has less sodium.
  • The glycemic index of heart of palm is higher.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Hearts of palm, raw.

Infographic

Soy sauce vs Heart of palm 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 7.1% 5.4% 159% 63% 215% 102% 60% 1.8% 0% 3.8%
Contains more MagnesiumMagnesium +640%
Contains more CalciumCalcium +83.3%
Contains more PhosphorusPhosphorus +18.6%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +315.2%
Contains more IronIron +16.6%
Contains more CopperCopper +1397.7%
Contains more ZincZinc +328.7%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +40%

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 27% 1% 10% 0% 13% 42% 17% 0% 187% 0% 0% 18% 0%
Contains more Vitamin B3Vitamin B3 +144%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more Vitamin B6Vitamin B6 +447.3%
Contains more FolateFolate +71.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.18mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Heart of palm DV% diff.
Sodium 5493mg 14mg 238%
Copper 0.043mg 0.644mg 67%
Vitamin B6 0.148mg 0.81mg 51%
Manganese 1.018mg 44%
Potassium 435mg 1806mg 40%
Zinc 0.87mg 3.73mg 26%
Magnesium 74mg 10mg 15%
Protein 8.14g 2.7g 11%
Vitamin C 0mg 8mg 9%
Vitamin B3 2.196mg 0.9mg 8%
Carbs 4.93g 25.61g 7%
Vitamin B5 0.297mg 6%
Phosphorus 166mg 140mg 4%
Folate 14µg 24µg 3%
Vitamin E 0mg 0.5mg 3%
Calories 53kcal 115kcal 3%
Iron 1.45mg 1.69mg 3%
Fiber 0.8g 1.5g 3%
Choline 18.3mg 0mg 3%
Calcium 33mg 18mg 2%
Polyunsaturated fat 0.263g 0.089g 1%
Vitamin B1 0.033mg 0.05mg 1%
Vitamin B2 0.165mg 0.18mg 1%
Fats 0.57g 0.2g 1%
Net carbs 4.13g 24.11g N/A
Sugar 0.4g 17.16g N/A
Vitamin A 0µg 3µg 0%
Selenium 0.5µg 0.7µg 0%
Saturated fat 0.073g 0.046g 0%
Monounsaturated fat 0.088g 0.005g 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0%
Isoleucine 0.318mg 0%
Leucine 0.537mg 0%
Lysine 0.381mg 0%
Methionine 0.097mg 0%
Phenylalanine 0.353mg 0%
Valine 0.332mg 0%
Histidine 0.174mg 0%

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
3% 26% 70% 2%
Protein: 2.7 g
Fats: 0.2 g
Carbs: 25.61 g
Water: 69.5 g
Other: 1.99 g
Contains more ProteinProtein +201.5%
Contains more FatsFats +185%
Contains more OtherOther +664.3%
Contains more CarbsCarbs +419.5%
~equal in Water ~69.5g

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
33% 4% 64%
Saturated fat: Sat. Fat 0.046 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +1660%
Contains more Poly. FatPolyunsaturated fat +195.5%
Contains less Sat. FatSaturated fat -37%

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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. Heart of palm - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167714/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.