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  6. Soy sauce vs. Mashed potato

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.

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.
Soy sauce
Soy sauce
8
:
2
Mashed potato
Mashed potato
Contains more Calcium +83.3%
Contains more Iron +367.7%
Contains more Magnesium +393.3%
Contains more Phosphorus +181.4%
Contains more Potassium +52.1%
Contains more Zinc +295.5%
Contains more Copper +22.9%
Contains more Manganese +938.8%
Contains less Sodium -94.4%
Contains more Selenium +60%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Contains more Calcium +83.3%
Contains more Iron +367.7%
Contains more Magnesium +393.3%
Contains more Phosphorus +181.4%
Contains more Potassium +52.1%
Contains more Zinc +295.5%
Contains more Copper +22.9%
Contains more Manganese +938.8%
Contains less Sodium -94.4%
Contains more Selenium +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.
Soy sauce
Soy sauce
6
:
4
Mashed potato
Mashed potato
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B6 +23.3%
Contains more Folate +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Soy sauce
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%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Contains more Vitamin B1 +120%
Contains more Vitamin B2 +1000%
Contains more Vitamin B3 +103.3%
Contains more Vitamin B6 +23.3%
Contains more Folate +55.6%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Mashed potato
Mashed potato
Contains more Protein +393.3%
Contains more Other +1107.1%
Contains more Fats +394.7%
Contains more Carbs +197.2%
Contains more Water +11.9%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Mashed potato
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 Protein +393.3%
Contains more Other +1107.1%
Contains more Fats +394.7%
Contains more Carbs +197.2%
Contains more Water +11.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Mashed potato
Mashed potato
Contains less Saturated Fat -87.3%
Contains more Monounsaturated Fat +718.2%
Contains more Polyunsaturated fat +410.3%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Contains less Saturated Fat -87.3%
Contains more Monounsaturated Fat +718.2%
Contains more Polyunsaturated fat +410.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Mashed potato
Mashed potato
Contains more Glucose +50%
Contains more Starch +∞%
Contains more Fructose +∞%
Equal in Sucrose - 0.1
Soy sauce
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
Mashed potato
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 Glucose +50%
Contains more Starch +∞%
Contains more Fructose +∞%
Equal in Sucrose - 0.1

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 Opinion
Net carbs 4.13g 13.35g Mashed potato
Protein 8.14g 1.65g Soy sauce
Fats 0.57g 2.82g Mashed potato
Carbs 4.93g 14.65g Mashed potato
Calories 53kcal 89kcal Mashed potato
Starch 12.1g Mashed potato
Fructose 0g 0.2g Mashed potato
Sugar 0.4g 0.5g Soy sauce
Fiber 0.8g 1.3g Mashed potato
Calcium 33mg 18mg Soy sauce
Iron 1.45mg 0.31mg Soy sauce
Magnesium 74mg 15mg Soy sauce
Phosphorus 166mg 59mg Soy sauce
Potassium 435mg 286mg Soy sauce
Sodium 5493mg 306mg Mashed potato
Zinc 0.87mg 0.22mg Soy sauce
Copper 0.043mg 0.035mg Soy sauce
Manganese 1.018mg 0.098mg Soy sauce
Selenium 0.5µg 0.8µg Mashed potato
Vitamin A 0IU 185IU Mashed potato
Vitamin A RAE 0µg 43µg Mashed potato
Vitamin E 0mg 0.42mg Mashed potato
Vitamin B1 0.033mg 0.015mg Soy sauce
Vitamin B2 0.165mg 0.015mg Soy sauce
Vitamin B3 2.196mg 1.08mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg 0.12mg Soy sauce
Folate 14µg 9µg Soy sauce
Vitamin B12 0µg 0.07µg Mashed potato
Vitamin K 0µg 5.9µg Mashed potato
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 0.105g Soy sauce
Saturated Fat 0.073g 0.577g Soy sauce
Omega-3 - EPA 0g 0.001g Mashed potato
Omega-3 - DPA 0g 0.001g Mashed potato
Monounsaturated Fat 0.088g 0.72g Mashed potato
Polyunsaturated fat 0.263g 1.342g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g Mashed potato
Omega-6 - Linoleic acid 1.146g Mashed potato
Omega-3 - ALA 0.174g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Mashed potato
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
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.