Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Soy sauce
  5. Compare
  6. Soy sauce vs. Marrow-stem Kale

Soy sauce vs. Marrow-stem Kale — In-Depth Nutrition Comparison

Compare

The main differences between soy sauce and marrow-stem Kale

  • Soy sauce has more phosphorus and manganese; however, marrow-stem Kale has more vitamin K, vitamin A, vitamin C, folate, calcium, vitamin E, and fiber.
  • Daily need coverage for vitamin K for marrow-stem Kale is 364% higher.
  • Marrow-stem Kale has 323 times less sodium than soy sauce. Soy sauce has 5493mg of sodium, while marrow-stem Kale has 17mg.
  • Marrow-stem Kale has a higher glycemic index than soy sauce.

Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Collards, raw.

Infographic

Soy sauce vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more MagnesiumMagnesium +174.1%
Contains more PotassiumPotassium +104.2%
Contains more IronIron +208.5%
Contains more ZincZinc +314.3%
Contains more PhosphorusPhosphorus +564%
Contains more ManganeseManganese +54.7%
Contains more CalciumCalcium +603%
Contains less SodiumSodium -99.7%
Contains more SeleniumSelenium +160%
~equal in Copper ~0.046mg

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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin B2Vitamin B2 +26.9%
Contains more Vitamin B3Vitamin B3 +196%
Contains more Vitamin B5Vitamin B5 +11.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +63.6%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +821.4%
Contains more CholineCholine +26.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Marrow-stem Kale DV% diff.
Vitamin K 0µg 437.1µg 364%
Sodium 5493mg 17mg 238%
Vitamin C 0mg 35.3mg 39%
Folate 14µg 129µg 29%
Vitamin A 0µg 251µg 28%
Calcium 33mg 232mg 20%
Phosphorus 166mg 25mg 20%
Manganese 1.018mg 0.658mg 16%
Vitamin E 0mg 2.26mg 15%
Fiber 0.8g 4g 13%
Iron 1.45mg 0.47mg 12%
Magnesium 74mg 27mg 11%
Protein 8.14g 3.02g 10%
Vitamin B3 2.196mg 0.742mg 9%
Potassium 435mg 213mg 7%
Zinc 0.87mg 0.21mg 6%
Vitamin B2 0.165mg 0.13mg 3%
Vitamin B1 0.033mg 0.054mg 2%
Vitamin B5 0.297mg 0.267mg 1%
Choline 18.3mg 23.2mg 1%
Vitamin B6 0.148mg 0.165mg 1%
Calories 53kcal 32kcal 1%
Selenium 0.5µg 1.3µg 1%
Fats 0.57g 0.61g 0%
Carbs 4.93g 5.42g 0%
Net carbs 4.13g 1.42g N/A
Sugar 0.4g 0.46g N/A
Copper 0.043mg 0.046mg 0%
Saturated fat 0.073g 0.055g 0%
Monounsaturated fat 0.088g 0.03g 0%
Polyunsaturated fat 0.263g 0.201g 0%
Tryptophan 0.096mg 0.031mg 0%
Threonine 0.271mg 0.086mg 0%
Isoleucine 0.318mg 0.1mg 0%
Leucine 0.537mg 0.151mg 0%
Lysine 0.381mg 0.117mg 0%
Methionine 0.097mg 0.033mg 0%
Phenylalanine 0.353mg 0.087mg 0%
Valine 0.332mg 0.12mg 0%
Histidine 0.174mg 0.047mg 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
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +169.5%
Contains more OtherOther +1043.6%
Contains more WaterWater +26%
~equal in Fats ~0.61g
~equal in Carbs ~5.42g

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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains more Mono. FatMonounsaturated fat +193.3%
Contains more Poly. FatPolyunsaturated fat +30.8%
Contains less Sat. FatSaturated fat -24.7%

People also compare

Soy sauce
Soy sauce vs Soy milk
Soy milk
Soy sauce
Soy sauce vs Soybean meal
Soybean meal
Soy sauce
Soy sauce vs Soybean raw
Soybean raw
Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish

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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.