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Soy sauce vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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Significant differences between soy sauce and mcDonald's Big Mac

  • Soy sauce has more manganese and magnesium; however, mcDonald's Big Mac is richer in vitamin B12, vitamin B1, zinc, calcium, and folate.
  • Soy sauce covers your daily sodium needs 219% more than mcDonald's Big Mac.
  • McDonald's Big Mac has 5 times less manganese than soy sauce. Soy sauce has 1.018mg of manganese, while mcDonald's Big Mac has 0.206mg.
  • McDonald's Big Mac contains less sodium.
  • McDonald's Big Mac has a higher glycemic index. The glycemic index of mcDonald's Big Mac is 66, while the glycemic index of soy sauce is 15.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and McDONALD'S, BIG MAC.

Infographic

Soy sauce vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +270%
Contains more PotassiumPotassium +140.3%
Contains more PhosphorusPhosphorus +36.1%
Contains more ManganeseManganese +394.2%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +251.5%
Contains more IronIron +37.9%
Contains more CopperCopper +127.9%
Contains more ZincZinc +119.5%
Contains less SodiumSodium -91.6%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +433.3%
Contains more Vitamin B2Vitamin B2 +26.7%
Contains more Vitamin B3Vitamin B3 +54.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +228.6%
~equal in Vitamin A ~µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more WaterWater +38.7%
Contains more OtherOther +726.6%
Contains more ProteinProtein +45.2%
Contains more FatsFats +2524.6%
Contains more CarbsCarbs +307.3%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +3847.7%
Contains more Poly. FatPolyunsaturated fat +16.3%

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
12% 26% 42% 8% 12%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 1.04 g
Fructose: 1.69 g
Lactose: 0.32 g
Maltose: 0.49 g
Galactose: 0 g
Contains more SucroseSucrose +360%
Contains more GlucoseGlucose +246.7%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~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 McDonald's Big Mac
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce McDonald's Big Mac DV% diff.
Sodium 5493mg 460mg 219%
Vitamin B12 0µg 0.88µg 37%
Manganese 1.018mg 0.206mg 35%
Fats 0.57g 14.96g 22%
Saturated fat 0.073g 3.803g 17%
Magnesium 74mg 20mg 13%
Vitamin B1 0.033mg 0.176mg 12%
Cholesterol 0mg 36mg 12%
Vitamin B6 0.148mg 11%
Calories 53kcal 257kcal 10%
Zinc 0.87mg 1.91mg 9%
Calcium 33mg 116mg 8%
Folate 14µg 46µg 8%
Monounsaturated fat 0.088g 3.474g 8%
Iron 1.45mg 2mg 7%
Protein 8.14g 11.82g 7%
Vitamin B3 2.196mg 3.384mg 7%
Potassium 435mg 181mg 7%
Vitamin B5 0.297mg 6%
Phosphorus 166mg 122mg 6%
Copper 0.043mg 0.098mg 6%
Carbs 4.93g 20.08g 5%
Choline 18.3mg 3%
Vitamin B2 0.165mg 0.209mg 3%
Fiber 0.8g 1.6g 3%
Fructose 0g 1.69g 2%
Selenium 0.5µg 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 4.13g 18.48g N/A
Sugar 0.4g 3.97g N/A
Trans fat 0g 0.588g N/A
Polyunsaturated fat 0.263g 0.306g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
112%
Soy sauce
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 36mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.57g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 3.73g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 51)
Which food contains less Sodium?
McDonald's Big Mac
McDonald's Big Mac contains less Sodium (difference - 5033mg)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $3.4)
Which food is richer in minerals?
?
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.
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.