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Soy sauce vs. Mulberry — In-Depth Nutrition Comparison

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Summary of differences between soy sauce and mulberries

  • Soy sauce has more phosphorus, magnesium, vitamin B3, vitamin B6, potassium, and zinc, while mulberries have more vitamin C, vitamin K, and vitamin E.
  • Soy sauce covers your daily need for sodium, 238% more than mulberries.
  • Soy sauce contains 7 times more zinc than mulberries. While soy sauce contains 0.87mg of zinc, mulberries contain only 0.12mg.
  • The amount of sodium in mulberries is lower.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Mulberries, raw.

Infographic

Soy sauce vs Mulberry 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 13% 12% 17% 69% 20% 3.3% 16% 1.3% 0% 3.3%
Contains more MagnesiumMagnesium +311.1%
Contains more PotassiumPotassium +124.2%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +336.8%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +18.2%
Contains more IronIron +27.6%
Contains more CopperCopper +39.5%
Contains less SodiumSodium -99.8%
Contains more SeleniumSelenium +20%

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 121% 0.33% 17% 0% 7.3% 23% 12% 0% 12% 0% 20% 4.5% 6.7%
Contains more Vitamin B1Vitamin B1 +13.8%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B3Vitamin B3 +254.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +196%
Contains more FolateFolate +133.3%
Contains more CholineCholine +48.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
10% 88%
Protein: 1.44 g
Fats: 0.39 g
Carbs: 9.8 g
Water: 87.68 g
Other: 0.69 g
Contains more ProteinProtein +465.3%
Contains more FatsFats +46.2%
Contains more OtherOther +2104.3%
Contains more CarbsCarbs +98.8%
Contains more WaterWater +23.2%

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
10% 15% 75%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.041 g
Polyunsaturated fat: Poly. Fat 0.207 g
Contains more Mono. FatMonounsaturated fat +114.6%
Contains more Poly. FatPolyunsaturated fat +27.1%
Contains less Sat. FatSaturated fat -63%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Mulberry DV% diff.
Sodium 5493mg 10mg 238%
Manganese 1.018mg 44%
Vitamin C 0mg 36.4mg 40%
Phosphorus 166mg 38mg 18%
Magnesium 74mg 18mg 13%
Protein 8.14g 1.44g 13%
Vitamin B3 2.196mg 0.62mg 10%
Vitamin B6 0.148mg 0.05mg 8%
Zinc 0.87mg 0.12mg 7%
Vitamin K 0µg 7.8µg 7%
Potassium 435mg 194mg 7%
Vitamin E 0mg 0.87mg 6%
Vitamin B5 0.297mg 6%
Iron 1.45mg 1.85mg 5%
Vitamin B2 0.165mg 0.101mg 5%
Fiber 0.8g 1.7g 4%
Folate 14µg 6µg 2%
Carbs 4.93g 9.8g 2%
Copper 0.043mg 0.06mg 2%
Choline 18.3mg 12.3mg 1%
Calcium 33mg 39mg 1%
Calories 53kcal 43kcal 1%
Fats 0.57g 0.39g 0%
Net carbs 4.13g 8.1g N/A
Sugar 0.4g 8.1g N/A
Vitamin A 0µg 1µg 0%
Selenium 0.5µg 0.6µg 0%
Vitamin B1 0.033mg 0.029mg 0%
Saturated fat 0.073g 0.027g 0%
Monounsaturated fat 0.088g 0.041g 0%
Polyunsaturated fat 0.263g 0.207g 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 Mulberry
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
17%
Mulberry
Minerals Daily Need Coverage Score
112%
Soy sauce
16%
Mulberry

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 7.7g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 10)
Which food contains less Sodium?
Mulberry
Mulberry contains less Sodium (difference - 5483mg)
Which food is lower in Saturated fat?
Mulberry
Mulberry is lower in Saturated fat (difference - 0.046g)
Which food is cheaper?
Mulberry
Mulberry is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Mulberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169913/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.