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  6. Soy sauce vs. Marinara sauce

Soy sauce vs. Marinara sauce — In-Depth Nutrition Comparison

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How are soy sauce and marinara sauce different?

  • Soy sauce is higher in manganese, phosphorus, magnesium, iron, and vitamin B2; however, marinara sauce is richer in vitamin E, vitamin A, vitamin K, and vitamin B3.
  • Daily need coverage for sodium for soy sauce is 238% higher.
  • Soy sauce contains 7 times more manganese than marinara sauce. While soy sauce contains 1.018mg of manganese, marinara sauce contains only 0.137mg.
  • Marinara sauce has less sodium.

Soy sauce made from soy and wheat (shoyu) and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium are the varieties used in this article.

Infographic

Soy sauce vs Marinara sauce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +311.1%
Contains more CalciumCalcium +22.2%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +85.9%
Contains more ZincZinc +335%
Contains more PhosphorusPhosphorus +388.2%
Contains more ManganeseManganese +643.1%
Contains more CopperCopper +88.4%
Contains less SodiumSodium -99.5%
Contains more SeleniumSelenium +120%

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin B1Vitamin B1 +37.5%
Contains more Vitamin B2Vitamin B2 +170.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +33.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +78.4%
Contains more Vitamin B6Vitamin B6 +16.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~13µg

All nutrients comparison - raw data values

Nutrient Soy sauce Marinara sauce DV% diff.
Sodium 5493mg 30mg 238%
Manganese 1.018mg 0.137mg 38%
Phosphorus 166mg 34mg 19%
Vitamin E 0mg 2.4mg 16%
Protein 8.14g 1.41g 13%
Magnesium 74mg 18mg 13%
Vitamin K 0µg 13.9µg 12%
Vitamin B3 2.196mg 3.917mg 11%
Vitamin B2 0.165mg 0.061mg 8%
Iron 1.45mg 0.78mg 8%
Zinc 0.87mg 0.2mg 6%
Vitamin B5 0.297mg 6%
Vitamin A 0µg 33µg 4%
Copper 0.043mg 0.081mg 4%
Fiber 0.8g 1.8g 4%
Potassium 435mg 319mg 3%
Polyunsaturated fat 0.263g 0.508g 2%
Vitamin C 0mg 2mg 2%
Vitamin B6 0.148mg 0.173mg 2%
Choline 18.3mg 13.7mg 1%
Monounsaturated fat 0.088g 0.377g 1%
Calcium 33mg 27mg 1%
Cholesterol 0mg 2mg 1%
Carbs 4.93g 8.06g 1%
Vitamin B1 0.033mg 0.024mg 1%
Fats 0.57g 1.48g 1%
Selenium 0.5µg 1.1µg 1%
Calories 53kcal 51kcal 0%
Net carbs 4.13g 6.26g N/A
Sugar 0.4g 5.5g N/A
Folate 14µg 13µg 0%
Saturated fat 0.073g 0.17g 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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +477.3%
Contains more OtherOther +816.3%
Contains more FatsFats +159.6%
Contains more CarbsCarbs +63.5%
Contains more WaterWater +22.8%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -57.1%
Contains more Mono. FatMonounsaturated fat +328.4%
Contains more Poly. FatPolyunsaturated fat +93.2%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.