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  6. Soy sauce vs. Mustard Greens Raw

Soy sauce vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between soy sauce and mustard Greens Raw

  • Soy sauce has more phosphorus, magnesium, and vitamin B3, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, copper, vitamin E, and fiber.
  • Soy sauce covers your daily need for sodium, 238% more than mustard Greens Raw.
  • Soy sauce contains 3 times more phosphorus than mustard Greens Raw. While soy sauce contains 166mg of phosphorus, mustard Greens Raw contain only 58mg.
  • The amount of sodium in mustard Greens Raw is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of mustard Greens Raw is 32.

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

Infographic

Soy sauce vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +131.3%
Contains more PotassiumPotassium +13.3%
Contains more ZincZinc +248%
Contains more PhosphorusPhosphorus +186.2%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +248.5%
Contains more IronIron +13.1%
Contains more CopperCopper +283.7%
Contains less SodiumSodium -99.6%
Contains more SeleniumSelenium +80%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +174.5%
Contains more Vitamin B5Vitamin B5 +41.4%
Contains more FolateFolate +16.7%
Contains more CholineCholine +3560%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +142.4%
Contains more Vitamin B6Vitamin B6 +21.6%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Mustard Greens Raw DV% diff.
Sodium 5493mg 20mg 238%
Vitamin K 0µg 257.5µg 215%
Vitamin C 0mg 70mg 78%
Manganese 1.018mg 44%
Vitamin A 0µg 151µg 17%
Phosphorus 166mg 58mg 15%
Copper 0.043mg 0.165mg 14%
Vitamin E 0mg 2.01mg 13%
Protein 8.14g 2.86g 11%
Fiber 0.8g 3.2g 10%
Magnesium 74mg 32mg 10%
Vitamin B3 2.196mg 0.8mg 9%
Calcium 33mg 115mg 8%
Zinc 0.87mg 0.25mg 6%
Vitamin B2 0.165mg 0.11mg 4%
Vitamin B1 0.033mg 0.08mg 4%
Choline 18.3mg 0.5mg 3%
Vitamin B5 0.297mg 0.21mg 2%
Iron 1.45mg 1.64mg 2%
Potassium 435mg 384mg 2%
Vitamin B6 0.148mg 0.18mg 2%
Polyunsaturated fat 0.263g 0.038g 2%
Folate 14µg 12µg 1%
Calories 53kcal 27kcal 1%
Selenium 0.5µg 0.9µg 1%
Fats 0.57g 0.42g 0%
Carbs 4.93g 4.67g 0%
Net carbs 4.13g 1.47g N/A
Sugar 0.4g 1.32g N/A
Saturated fat 0.073g 0.01g 0%
Monounsaturated fat 0.088g 0.092g 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%

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +184.6%
Contains more FatsFats +35.7%
Contains more OtherOther +1026.7%
Contains more WaterWater +27.5%
~equal in Carbs ~4.67g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +592.1%
Contains less Sat. FatSaturated fat -86.3%
~equal in Monounsaturated fat ~0.092g

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.