Soy sauce vs. Milk — In-Depth Nutrition Comparison
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A recap on differences between soy sauce and milk
- Soy sauce has more manganese, iron, magnesium, vitamin B3, phosphorus, vitamin B6, and potassium; however, milk is higher in vitamin B12 and calcium.
- Soy sauce covers your daily sodium needs 237% more than milk.
- Milk contains 339 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while milk contains 0.003mg.
- Milk has less sodium.
- The glycemic index of milk is higher.
Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.
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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.
| Contains more MagnesiumMagnesium | +572.7% |
| Contains more PotassiumPotassium | +190% |
| Contains more IronIron | +4733.3% |
| Contains more CopperCopper | +330% |
| Contains more ZincZinc | +107.1% |
| Contains more PhosphorusPhosphorus | +74.7% |
| Contains more ManganeseManganese | +33833.3% |
| Contains more CalciumCalcium | +278.8% |
| Contains less SodiumSodium | -99.2% |
| Contains more SeleniumSelenium | +560% |
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.
| Contains more Vitamin B1Vitamin B1 | +65% |
| Contains more Vitamin B3Vitamin B3 | +2261.3% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more FolateFolate | +180% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +12.1% |
| Contains more Vitamin B5Vitamin B5 | +21.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 44mg | 237% |
| Manganese | 1.018mg | 0.003mg | 44% |
| Vitamin B12 | 0µg | 0.47µg | 20% |
| Iron | 1.45mg | 0.03mg | 18% |
| Magnesium | 74mg | 11mg | 15% |
| Vitamin B3 | 2.196mg | 0.093mg | 13% |
| Protein | 8.14g | 3.37g | 10% |
| Phosphorus | 166mg | 95mg | 10% |
| Vitamin B6 | 0.148mg | 0.037mg | 9% |
| Calcium | 33mg | 125mg | 9% |
| Potassium | 435mg | 150mg | 8% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin D | 0IU | 48IU | 6% |
| Vitamin A | 0µg | 58µg | 6% |
| Selenium | 0.5µg | 3.3µg | 5% |
| Copper | 0.043mg | 0.01mg | 4% |
| Zinc | 0.87mg | 0.42mg | 4% |
| Saturated fat | 0.073g | 0.633g | 3% |
| Fiber | 0.8g | 0g | 3% |
| Vitamin B2 | 0.165mg | 0.185mg | 2% |
| Cholesterol | 0mg | 5mg | 2% |
| Folate | 14µg | 5µg | 2% |
| Polyunsaturated fat | 0.263g | 0.035g | 2% |
| Calories | 53kcal | 42kcal | 1% |
| Vitamin B1 | 0.033mg | 0.02mg | 1% |
| Fats | 0.57g | 0.97g | 1% |
| Vitamin B5 | 0.297mg | 0.361mg | 1% |
| Carbs | 4.93g | 4.99g | 0% |
| Net carbs | 4.13g | 4.99g | N/A |
| Sugar | 0.4g | 5.2g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Vitamin K | 0µg | 0.1µg | 0% |
| Choline | 18.3mg | 17.7mg | 0% |
| Monounsaturated fat | 0.088g | 0.277g | 0% |
| Tryptophan | 0.096mg | 0.043mg | 0% |
| Threonine | 0.271mg | 0.143mg | 0% |
| Isoleucine | 0.318mg | 0.174mg | 0% |
| Leucine | 0.537mg | 0.319mg | 0% |
| Lysine | 0.381mg | 0.282mg | 0% |
| Methionine | 0.097mg | 0.088mg | 0% |
| Phenylalanine | 0.353mg | 0.174mg | 0% |
| Valine | 0.332mg | 0.22mg | 0% |
| Histidine | 0.174mg | 0.101mg | 0% |
| Omega-3 - ALA | 0.004g | N/A | |
| Omega-6 - Linoleic acid | 0.027g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +141.5% |
| Contains more OtherOther | +1928% |
| Contains more FatsFats | +70.2% |
| Contains more WaterWater | +26.4% |
~equal in
Carbs
~4.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -88.5% |
| Contains more Poly. FatPolyunsaturated fat | +651.4% |
| Contains more Mono. FatMonounsaturated fat | +214.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Starch
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
