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  6. Soy sauce vs. Mustard oil

Soy sauce vs. Mustard oil — In-Depth Nutrition Comparison

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What are the main differences between Soy sauce and Mustard oil?

  • Mustard oil has less Manganese, Phosphorus, Iron, Magnesium, Vitamin B3, Potassium, Vitamin B2, and Vitamin B6 than Soy sauce.
  • Soy sauce's daily need coverage for Sodium is 239% higher.
  • Mustard oil contains less Sodium.

We used Soy sauce made from soy and wheat (shoyu) and Oil, mustard types in this comparison.

Infographic

Soy sauce vs Mustard oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +17443.9%

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
13% 64% 23%
Saturated Fat: Sat. Fat 11.582 g
Monounsaturated Fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated Fat -99.4%
Contains more Mono. FatMonounsaturated Fat +67158%
Contains more Poly. FatPolyunsaturated fat +7972.2%

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 Mustard oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Soy sauce Mustard oil Opinion
Calories 53kcal 884kcal Mustard oil
Protein 8.14g 0g Soy sauce
Fats 0.57g 100g Mustard oil
Net carbs 4.13g 0g Soy sauce
Carbs 4.93g 0g Soy sauce
Magnesium 74mg 0mg Soy sauce
Calcium 33mg 0mg Soy sauce
Potassium 435mg 0mg Soy sauce
Iron 1.45mg 0mg Soy sauce
Sugar 0.4g Mustard oil
Fiber 0.8g 0g Soy sauce
Copper 0.043mg 0mg Soy sauce
Zinc 0.87mg 0mg Soy sauce
Phosphorus 166mg 0mg Soy sauce
Sodium 5493mg 0mg Mustard oil
Manganese 1.018mg 0mg Soy sauce
Selenium 0.5µg 0µg Soy sauce
Vitamin B1 0.033mg 0mg Soy sauce
Vitamin B2 0.165mg 0mg Soy sauce
Vitamin B3 2.196mg 0mg Soy sauce
Vitamin B5 0.297mg 0mg Soy sauce
Vitamin B6 0.148mg 0mg Soy sauce
Folate 14µg 0µg Soy sauce
Choline 18.3mg Soy sauce
Saturated Fat 0.073g 11.582g Soy sauce
Monounsaturated Fat 0.088g 59.187g Mustard oil
Polyunsaturated fat 0.263g 21.23g Mustard oil
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Mustard oil
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
0%
Mustard oil
Minerals Daily Need Coverage Score
112%
Soy sauce
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 11.509g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 5493mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $3.4)

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. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.