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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, 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.
  • Soy sauce has a higher glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of margarine is 0.

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.
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +2366.7%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +2316.7%
Contains more IronIron +2316.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +3220%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -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.
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +230%
Contains more Vitamin B2Vitamin B2 +345.9%
Contains more Vitamin B3Vitamin B3 +9447.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1544.4%
Contains more FolateFolate +1300%
Contains more CholineCholine +47.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~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
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 ProteinProtein +4987.5%
Contains more CarbsCarbs +604.3%
Contains more WaterWater +330.7%
Contains more OtherOther +696.3%
Contains more FatsFats +14059.6%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +44078.4%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Sodium 5493mg 2mg 239%
Polyunsaturated fat 0.263g 24.302g 160%
Fats 0.57g 80.71g 123%
Monounsaturated fat 0.088g 38.877g 97%
Vitamin A 0µg 819µg 91%
Vitamin K 0µg 93µg 78%
Saturated fat 0.073g 15.189g 69%
Vitamin E 0mg 9mg 60%
Manganese 1.018mg 44%
Calories 53kcal 717kcal 33%
Phosphorus 166mg 5mg 23%
Magnesium 74mg 3mg 17%
Iron 1.45mg 0.06mg 17%
Protein 8.14g 0.16g 16%
Vitamin B3 2.196mg 0.023mg 14%
Potassium 435mg 18mg 12%
Vitamin B6 0.148mg 0.009mg 11%
Vitamin B2 0.165mg 0.037mg 10%
Zinc 0.87mg 0mg 8%
Vitamin B5 0.297mg 6%
Copper 0.043mg 0mg 5%
Vitamin B12 0µg 0.1µg 4%
Folate 14µg 1µg 3%
Fiber 0.8g 0g 3%
Calcium 33mg 3mg 3%
Vitamin B1 0.033mg 0.01mg 2%
Carbs 4.93g 0.7g 1%
Choline 18.3mg 12.4mg 1%
Selenium 0.5µg 0µg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 4.13g 0.7g N/A
Sugar 0.4g 0g N/A
Trans fat 0g 14.89g N/A
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%
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Margarine
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
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.