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Soy sauce vs. Margarine — In-Depth Nutrition Comparison

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Significant differences between Soy sauce and Margarine

  • Soy sauce has more Phosphorus, Iron, Magnesium, Vitamin B3, and Potassium, however, Margarine is richer in Vitamin A RAE, Vitamin K, and Vitamin E .
  • Soy sauce covers your daily Sodium needs 239% more than Margarine.
  • Margarine has 95 times less Vitamin B3 than Soy sauce. Soy sauce has 2.196mg of Vitamin B3, while Margarine has 0.023mg.
  • Margarine contains less Sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Soy sauce vs Margarine 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.
Contains more Calcium +1000%
Contains more Iron +2316.7%
Contains more Magnesium +2366.7%
Contains more Phosphorus +3220%
Contains more Potassium +2316.7%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 3% 3% 3% 2% 1% 0% 0% 0% 0%
Contains more Calcium +1000%
Contains more Iron +2316.7%
Contains more Magnesium +2366.7%
Contains more Phosphorus +3220%
Contains more Potassium +2316.7%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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.
:
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +345.9%
Contains more Vitamin B3 +9447.8%
Contains more Vitamin B6 +1544.4%
Contains more Folate +1300%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 215% 180% 0% 1% 3% 9% 1% 0% 3% 1% 13% 233%
Contains more Vitamin B1 +230%
Contains more Vitamin B2 +345.9%
Contains more Vitamin B3 +9447.8%
Contains more Vitamin B6 +1544.4%
Contains more Folate +1300%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +4987.5%
Contains more Carbs +604.3%
Contains more Water +330.7%
Contains more Other +696.3%
Contains more Fats +14059.6%
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more Protein +4987.5%
Contains more Carbs +604.3%
Contains more Water +330.7%
Contains more Other +696.3%
Contains more Fats +14059.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +44078.4%
Contains more Polyunsaturated fat +9140.3%
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
19% 50% 31%
Saturated Fat: 15.189 g
Monounsaturated Fat: 38.877 g
Polyunsaturated fat: 24.302 g
Contains less Saturated Fat -99.5%
Contains more Monounsaturated Fat +44078.4%
Contains more Polyunsaturated fat +9140.3%

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 Margarine
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Margarine Opinion
Net carbs 4.13g 0.7g Soy sauce
Protein 8.14g 0.16g Soy sauce
Fats 0.57g 80.71g Margarine
Carbs 4.93g 0.7g Soy sauce
Calories 53kcal 717kcal Margarine
Sugar 0.4g 0g Margarine
Fiber 0.8g 0g Soy sauce
Calcium 33mg 3mg Soy sauce
Iron 1.45mg 0.06mg Soy sauce
Magnesium 74mg 3mg Soy sauce
Phosphorus 166mg 5mg Soy sauce
Potassium 435mg 18mg Soy sauce
Sodium 5493mg 2mg Margarine
Zinc 0.87mg 0mg Soy sauce
Copper 0.043mg 0mg Soy sauce
Manganese 1.018mg Soy sauce
Selenium 0.5µg 0µg Soy sauce
Vitamin A 0IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 0mg 9mg Margarine
Vitamin C 0mg 0.2mg Margarine
Vitamin B1 0.033mg 0.01mg Soy sauce
Vitamin B2 0.165mg 0.037mg Soy sauce
Vitamin B3 2.196mg 0.023mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg 0.009mg Soy sauce
Folate 14µg 1µg Soy sauce
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 0µg 93µg Margarine
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Trans Fat 0g 14.89g Soy sauce
Saturated Fat 0.073g 15.189g Soy sauce
Omega-3 - DPA 0g 0.006g Margarine
Monounsaturated Fat 0.088g 38.877g Margarine
Polyunsaturated fat 0.263g 24.302g Margarine
Omega-6 - Linoleic acid 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Margarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
55%
Margarine
Minerals Daily Need Coverage Score
112%
Soy sauce
1%
Margarine

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 15.116g)
Which food is lower in Sugar?
Margarine
Margarine is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 5491mg)
Which food is lower in glycemic index?
Margarine
Margarine is lower in glycemic index (difference - 15)
Which food is cheaper?
Margarine
Margarine 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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.