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  6. Soy sauce vs. Monterey Jack

Soy sauce vs. Monterey Jack — In-Depth Nutrition Comparison

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How are soy sauce and monterey Jack different?

  • Soy sauce is richer in manganese, while monterey Jack is higher in calcium, phosphorus, vitamin B12, selenium, zinc, and vitamin B2.
  • Soy sauce covers your daily need for sodium, 213% more than monterey Jack.
  • Soy sauce contains 93 times more manganese than monterey Jack. Soy sauce contains 1.018mg of manganese, while monterey Jack contains 0.011mg.
  • Monterey Jack is lower in sodium.
  • Monterey Jack has a higher glycemic index (27) than soy sauce (15).

Soy sauce made from soy and wheat (shoyu) and Cheese, monterey types were used in this article.

Infographic

Soy sauce vs Monterey Jack 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% 224% 7.1% 27% 11% 82% 190% 78% 1.4% 79%
Contains more MagnesiumMagnesium +174.1%
Contains more PotassiumPotassium +437%
Contains more IronIron +101.4%
Contains more CopperCopper +34.4%
Contains more ManganeseManganese +9154.5%
Contains more CalciumCalcium +2160.6%
Contains more ZincZinc +244.8%
Contains more PhosphorusPhosphorus +167.5%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +2800%

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% 66% 5.2% 9% 3.8% 90% 1.7% 13% 18% 104% 6.3% 14% 8.4%
Contains more Vitamin B1Vitamin B1 +120%
Contains more Vitamin B3Vitamin B3 +2261.3%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more Vitamin B6Vitamin B6 +87.3%
Contains more CholineCholine +18.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +136.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Soy sauce Monterey Jack DV% diff.
Sodium 5493mg 600mg 213%
Saturated fat 0.073g 19.066g 86%
Calcium 33mg 746mg 71%
Fats 0.57g 30.28g 46%
Manganese 1.018mg 0.011mg 44%
Phosphorus 166mg 444mg 40%
Vitamin B12 0µg 0.83µg 35%
Protein 8.14g 24.48g 33%
Cholesterol 0mg 89mg 30%
Selenium 0.5µg 14.5µg 25%
Monounsaturated fat 0.088g 8.751g 22%
Vitamin A 0µg 198µg 22%
Zinc 0.87mg 3mg 19%
Vitamin B2 0.165mg 0.39mg 17%
Calories 53kcal 373kcal 16%
Vitamin B3 2.196mg 0.093mg 13%
Magnesium 74mg 27mg 11%
Potassium 435mg 81mg 10%
Iron 1.45mg 0.72mg 9%
Vitamin B6 0.148mg 0.079mg 5%
Polyunsaturated fat 0.263g 0.899g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 22IU 3%
Fiber 0.8g 0g 3%
Vitamin E 0mg 0.26mg 2%
Vitamin B1 0.033mg 0.015mg 2%
Vitamin B5 0.297mg 0.21mg 2%
Vitamin K 0µg 2.5µg 2%
Copper 0.043mg 0.032mg 1%
Carbs 4.93g 0.68g 1%
Folate 14µg 18µg 1%
Choline 18.3mg 15.4mg 1%
Net carbs 4.13g 0.68g N/A
Sugar 0.4g 0.5g N/A
Tryptophan 0.096mg 0.315mg 0%
Threonine 0.271mg 0.871mg 0%
Isoleucine 0.318mg 1.519mg 0%
Leucine 0.537mg 2.344mg 0%
Lysine 0.381mg 2.037mg 0%
Methionine 0.097mg 0.641mg 0%
Phenylalanine 0.353mg 1.289mg 0%
Valine 0.332mg 1.635mg 0%
Histidine 0.174mg 0.859mg 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
24% 30% 41% 4%
Protein: 24.48 g
Fats: 30.28 g
Carbs: 0.68 g
Water: 41.01 g
Other: 3.55 g
Contains more CarbsCarbs +625%
Contains more WaterWater +73.5%
Contains more OtherOther +328.5%
Contains more ProteinProtein +200.7%
Contains more FatsFats +5212.3%

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
66% 30% 3%
Saturated fat: Sat. Fat 19.066 g
Monounsaturated fat: Mono. Fat 8.751 g
Polyunsaturated fat: Poly. Fat 0.899 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +9844.3%
Contains more Poly. FatPolyunsaturated fat +241.8%

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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. Monterey Jack - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170844/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.