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Soy sauce vs. Kiwi — In-Depth Nutrition Comparison

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Differences between soy sauce and kiwi

  • Soy sauce has more manganese, phosphorus, iron, magnesium, vitamin B3, and vitamin B2, while kiwi has more vitamin C, vitamin K, and vitamin E.
  • Soy sauce's daily need coverage for sodium is 239% higher.
  • Kiwi contains 10 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while kiwi contains 0.098mg.
  • The amount of sodium in kiwi is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of kiwi is 58.

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

Infographic

Soy sauce vs Kiwi infographic
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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%
Kiwi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +335.3%
Contains more PotassiumPotassium +39.4%
Contains more IronIron +367.7%
Contains more ZincZinc +521.4%
Contains more PhosphorusPhosphorus +388.2%
Contains more ManganeseManganese +938.8%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +202.3%
Contains less SodiumSodium -99.9%
~equal in Calcium ~34mg

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%
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin B1Vitamin B1 +22.2%
Contains more Vitamin B2Vitamin B2 +560%
Contains more Vitamin B3Vitamin B3 +544%
Contains more Vitamin B5Vitamin B5 +62.3%
Contains more Vitamin B6Vitamin B6 +134.9%
Contains more CholineCholine +134.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +78.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Kiwi
2
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +614%
Contains more OtherOther +2393.4%
Contains more CarbsCarbs +197.4%
Contains more WaterWater +16.8%
~equal in Fats ~0.52g

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
Kiwi
2
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +87.2%
Contains less Sat. FatSaturated fat -60.3%
~equal in Polyunsaturated fat ~0.287g

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
Kiwi
5
2% 46% 48% 2% 2%
Starch: 0 g
Sucrose: 0.15 g
Glucose: 4.11 g
Fructose: 4.35 g
Lactose: 0 g
Maltose: 0.19 g
Galactose: 0.17 g
Contains more SucroseSucrose +50%
Contains more GlucoseGlucose +1270%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~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 Kiwi
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Kiwi DV% diff.
Sodium 5493mg 3mg 239%
Vitamin C 0mg 92.7mg 103%
Manganese 1.018mg 0.098mg 40%
Vitamin K 0µg 40.3µg 34%
Phosphorus 166mg 34mg 19%
Protein 8.14g 1.14g 14%
Magnesium 74mg 17mg 14%
Iron 1.45mg 0.31mg 14%
Vitamin B3 2.196mg 0.341mg 12%
Vitamin B2 0.165mg 0.025mg 11%
Vitamin E 0mg 1.46mg 10%
Copper 0.043mg 0.13mg 10%
Fiber 0.8g 3g 9%
Vitamin B6 0.148mg 0.063mg 7%
Zinc 0.87mg 0.14mg 7%
Fructose 0g 4.35g 5%
Potassium 435mg 312mg 4%
Carbs 4.93g 14.66g 3%
Folate 14µg 25µg 3%
Vitamin B5 0.297mg 0.183mg 2%
Choline 18.3mg 7.8mg 2%
Vitamin B1 0.033mg 0.027mg 1%
Selenium 0.5µg 0.2µg 1%
Calories 53kcal 61kcal 0%
Fats 0.57g 0.52g 0%
Net carbs 4.13g 11.66g N/A
Calcium 33mg 34mg 0%
Sugar 0.4g 8.99g N/A
Vitamin A 0µg 4µg 0%
Saturated fat 0.073g 0.029g 0%
Monounsaturated fat 0.088g 0.047g 0%
Polyunsaturated fat 0.263g 0.287g 0%
Tryptophan 0.096mg 0.015mg 0%
Threonine 0.271mg 0.047mg 0%
Isoleucine 0.318mg 0.051mg 0%
Leucine 0.537mg 0.066mg 0%
Lysine 0.381mg 0.061mg 0%
Methionine 0.097mg 0.024mg 0%
Phenylalanine 0.353mg 0.044mg 0%
Valine 0.332mg 0.057mg 0%
Histidine 0.174mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
112%
Soy sauce
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 8.59g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 43)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 5490mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.044g)
Which food is cheaper?
Kiwi
Kiwi is cheaper (difference - $2.9)
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.