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Soy sauce vs. Mashed potato — In-Depth Nutrition Comparison

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Important differences between soy sauce and mashed potato

  • Soy sauce has more manganese, phosphorus, iron, magnesium, vitamin B2, vitamin B3, and zinc; however, mashed potato has more polyunsaturated fat.
  • Soy sauce's daily need coverage for sodium is 226% more.
  • Soy sauce has 11 times more vitamin B2 than mashed potato. Soy sauce has 0.165mg of vitamin B2, while mashed potato has 0.015mg.
  • Mashed potato is lower in sodium.
  • Mashed potato has a higher glycemic index than soy sauce.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Fast foods, potato, mashed.

Infographic

Soy sauce vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +393.3%
Contains more CalciumCalcium +83.3%
Contains more PotassiumPotassium +52.1%
Contains more IronIron +367.7%
Contains more CopperCopper +22.9%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +181.4%
Contains more ManganeseManganese +938.8%
Contains less SodiumSodium -94.4%
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B2Vitamin B2 +1000%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more FolateFolate +55.6%
Contains more CholineCholine +36.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~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
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +393.3%
Contains more OtherOther +1107.1%
Contains more FatsFats +394.7%
Contains more CarbsCarbs +197.2%
Contains more WaterWater +11.9%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains less Sat. FatSaturated fat -87.3%
Contains more Mono. FatMonounsaturated fat +718.2%
Contains more Poly. FatPolyunsaturated fat +410.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
96%
Starch: 12.1 g
Sucrose: 0.1 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +50%
Contains more StarchStarch +∞%
Contains more FructoseFructose +∞%
~equal in Sucrose ~0.1g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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 Mashed potato
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Mashed potato DV% diff.
Sodium 5493mg 306mg 226%
Manganese 1.018mg 0.098mg 40%
Phosphorus 166mg 59mg 15%
Magnesium 74mg 15mg 14%
Iron 1.45mg 0.31mg 14%
Protein 8.14g 1.65g 13%
Vitamin B2 0.165mg 0.015mg 12%
Polyunsaturated fat 0.263g 1.342g 7%
Vitamin B3 2.196mg 1.08mg 7%
Vitamin B5 0.297mg 6%
Zinc 0.87mg 0.22mg 6%
Vitamin A 0µg 43µg 5%
Vitamin K 0µg 5.9µg 5%
Starch 12.1g 5%
Potassium 435mg 286mg 4%
Vitamin E 0mg 0.42mg 3%
Vitamin B12 0µg 0.07µg 3%
Carbs 4.93g 14.65g 3%
Fats 0.57g 2.82g 3%
Saturated fat 0.073g 0.577g 2%
Monounsaturated fat 0.088g 0.72g 2%
Calories 53kcal 89kcal 2%
Vitamin B6 0.148mg 0.12mg 2%
Vitamin B1 0.033mg 0.015mg 2%
Fiber 0.8g 1.3g 2%
Calcium 33mg 18mg 2%
Selenium 0.5µg 0.8µg 1%
Copper 0.043mg 0.035mg 1%
Folate 14µg 9µg 1%
Choline 18.3mg 13.4mg 1%
Net carbs 4.13g 13.35g N/A
Sugar 0.4g 0.5g N/A
Trans fat 0g 0.105g 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%
Fructose 0g 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Mashed potato
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
9%
Mashed potato
Minerals Daily Need Coverage Score
112%
Soy sauce
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 0.1g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.504g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Mashed potato
Mashed potato contains less Sodium (difference - 5187mg)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $3.4)
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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.