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Soy sauce vs. Maple sugar — In-Depth Nutrition Comparison

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Summary of differences between soy sauce and maple sugar

  • Soy sauce has more phosphorus, vitamin B3, magnesium, vitamin B2, and vitamin B6, while maple sugar has more manganese, zinc, copper, and calcium.
  • Soy sauce covers your daily need for sodium, 238% more than maple sugar.
  • Soy sauce contains 55 times more phosphorus than maple sugar. While soy sauce contains 166mg of phosphorus, maple sugar contains only 3mg.
  • The amount of sodium in maple sugar is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of maple sugar is 63.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Sugars, maple.

Infographic

Soy sauce vs Maple sugar 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +289.5%
Contains more PotassiumPotassium +58.8%
Contains more PhosphorusPhosphorus +5433.3%
Contains more CalciumCalcium +172.7%
Contains more IronIron +11%
Contains more CopperCopper +130.2%
Contains more ZincZinc +596.6%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +334.4%
Contains more SeleniumSelenium +60%

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% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin B1Vitamin B1 +266.7%
Contains more Vitamin B2Vitamin B2 +1169.2%
Contains more Vitamin B3Vitamin B3 +5390%
Contains more Vitamin B5Vitamin B5 +518.8%
Contains more Vitamin B6Vitamin B6 +4833.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +771.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +8040%
Contains more FatsFats +185%
Contains more WaterWater +789.4%
Contains more OtherOther +1801.3%
Contains more CarbsCarbs +1743.8%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +163%
Contains less Sat. FatSaturated fat -50.7%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Maple sugar DV% diff.
Sodium 5493mg 11mg 238%
Manganese 1.018mg 4.422mg 148%
Zinc 0.87mg 6.06mg 47%
Carbs 4.93g 90.9g 29%
Phosphorus 166mg 3mg 23%
Protein 8.14g 0.1g 16%
Calories 53kcal 354kcal 15%
Vitamin B3 2.196mg 0.04mg 13%
Magnesium 74mg 19mg 13%
Vitamin B2 0.165mg 0.013mg 12%
Vitamin B6 0.148mg 0.003mg 11%
Copper 0.043mg 0.099mg 6%
Calcium 33mg 90mg 6%
Vitamin B5 0.297mg 0.048mg 5%
Potassium 435mg 274mg 5%
Folate 14µg 0µg 4%
Fiber 0.8g 0g 3%
Choline 18.3mg 2.1mg 3%
Vitamin B1 0.033mg 0.009mg 2%
Iron 1.45mg 1.61mg 2%
Fats 0.57g 0.2g 1%
Selenium 0.5µg 0.8µg 1%
Polyunsaturated fat 0.263g 0.1g 1%
Net carbs 4.13g 90.9g N/A
Sugar 0.4g 84.87g N/A
Saturated fat 0.073g 0.036g 0%
Monounsaturated fat 0.088g 0.064g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
112%
Soy sauce
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 84.47g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 48)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $0.6)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Sodium?
Maple sugar
Maple sugar contains less Sodium (difference - 5482mg)
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 0.037g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.