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  6. Soy sauce vs. Olive

Soy sauce vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between Soy sauce and Olive?

  • Soy sauce is richer in Manganese, Phosphorus, Magnesium, Vitamin B3, Vitamin B2, and Potassium, yet Olive is richer in Iron, Copper, and Vitamin E.
  • Soy sauce's daily need coverage for Sodium is 207% higher.
  • Olive contains less Sodium.

We used Soy sauce made from soy and wheat (shoyu) and Olives, ripe, canned (small-extra large) types in this comparison.

Infographic

Soy sauce vs Olive 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%
Olive
Olive
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +1750%
Contains more PotassiumPotassium +5337.5%
Contains more ZincZinc +295.5%
Contains more PhosphorusPhosphorus +5433.3%
Contains more ManganeseManganese +4990%
Contains more CalciumCalcium +166.7%
Contains more IronIron +127.6%
Contains more CopperCopper +483.7%
Contains less SodiumSodium -86.6%
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%
Olive
Olive
4
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 3% 24% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin B1Vitamin B1 +1000%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +5835.1%
Contains more Vitamin B5Vitamin B5 +1880%
Contains more Vitamin B6Vitamin B6 +1544.4%
Contains more FolateFolate +∞%
Contains more CholineCholine +77.7%
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
Olive
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +869%
Contains more OtherOther +582.1%
Contains more FatsFats +1773.7%
Contains more CarbsCarbs +27%
Contains more WaterWater +12.4%

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
Olive
Olive
2
14% 77% 9%
Saturated Fat: Sat. Fat 1.415 g
Monounsaturated Fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated Fat -94.8%
Contains more Mono. FatMonounsaturated Fat +8863.6%
Contains more Poly. FatPolyunsaturated fat +246.4%

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 Olive
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Olive Opinion
Calories 53kcal 115kcal Olive
Protein 8.14g 0.84g Soy sauce
Fats 0.57g 10.68g Olive
Vitamin C 0mg 0.9mg Olive
Net carbs 4.13g 3.06g Soy sauce
Carbs 4.93g 6.26g Olive
Magnesium 74mg 4mg Soy sauce
Calcium 33mg 88mg Olive
Potassium 435mg 8mg Soy sauce
Iron 1.45mg 3.3mg Olive
Sugar 0.4g 0g Olive
Fiber 0.8g 3.2g Olive
Copper 0.043mg 0.251mg Olive
Zinc 0.87mg 0.22mg Soy sauce
Phosphorus 166mg 3mg Soy sauce
Sodium 5493mg 735mg Olive
Vitamin A 0IU 403IU Olive
Vitamin A 0µg 20µg Olive
Vitamin E 0mg 1.65mg Olive
Manganese 1.018mg 0.02mg Soy sauce
Selenium 0.5µg 0.9µg Olive
Vitamin B1 0.033mg 0.003mg Soy sauce
Vitamin B2 0.165mg 0mg Soy sauce
Vitamin B3 2.196mg 0.037mg Soy sauce
Vitamin B5 0.297mg 0.015mg Soy sauce
Vitamin B6 0.148mg 0.009mg Soy sauce
Vitamin K 0µg 1.4µg Olive
Folate 14µg 0µg Soy sauce
Choline 18.3mg 10.3mg Soy sauce
Saturated Fat 0.073g 1.415g Soy sauce
Monounsaturated Fat 0.088g 7.888g Olive
Polyunsaturated fat 0.263g 0.911g Olive
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg 0.026mg Soy sauce
Isoleucine 0.318mg 0.031mg Soy sauce
Leucine 0.537mg 0.05mg Soy sauce
Lysine 0.381mg 0.032mg Soy sauce
Methionine 0.097mg 0.012mg Soy sauce
Phenylalanine 0.353mg 0.029mg Soy sauce
Valine 0.332mg 0.038mg Soy sauce
Histidine 0.174mg 0.023mg Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Olive
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
6%
Olive
Minerals Daily Need Coverage Score
112%
Soy sauce
35%
Olive

Comparison summary

Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 1.342g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 15)
Which food is cheaper?
Soy sauce
Soy sauce is cheaper (difference - $0.1)
Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Olive
Olive contains less Sodium (difference - 4758mg)
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.