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  6. Soy sauce vs. Orange juice

Soy sauce vs. Orange juice — In-Depth Nutrition Comparison

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How are soy sauce and orange juice different?

  • Soy sauce is higher in manganese, phosphorus, iron, magnesium, vitamin B3, vitamin B2, vitamin B6, and zinc; however, orange juice is richer in vitamin C.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Soy sauce contains 73 times more manganese than orange juice. While soy sauce contains 1.018mg of manganese, orange juice contains only 0.014mg.
  • Orange juice has less sodium.
  • Soy sauce has a lower glycemic index (15) than orange juice (50).

Soy sauce made from soy and wheat (shoyu) and Orange juice, raw are the varieties used in this article.

Infographic

Soy sauce vs Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +572.7%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +117.5%
Contains more IronIron +625%
Contains more ZincZinc +1640%
Contains more PhosphorusPhosphorus +876.5%
Contains more ManganeseManganese +7171.4%
Contains more SeleniumSelenium +400%
Contains less SodiumSodium -100%
~equal in Copper ~0.044mg

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +449%
Contains more Vitamin B5Vitamin B5 +56.3%
Contains more Vitamin B6Vitamin B6 +270%
Contains more CholineCholine +195.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +114.3%
~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: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +1062.9%
Contains more FatsFats +185%
Contains more OtherOther +3702.5%
Contains more CarbsCarbs +111%
Contains more WaterWater +24.1%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +144.4%
Contains more Poly. FatPolyunsaturated fat +557.5%
Contains less Sat. FatSaturated fat -67.1%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Orange juice DV% diff.
Sodium 5493mg 1mg 239%
Vitamin C 0mg 50mg 56%
Manganese 1.018mg 0.014mg 44%
Phosphorus 166mg 17mg 21%
Iron 1.45mg 0.2mg 16%
Protein 8.14g 0.7g 15%
Magnesium 74mg 11mg 15%
Vitamin B3 2.196mg 0.4mg 11%
Vitamin B2 0.165mg 0.03mg 10%
Vitamin B6 0.148mg 0.04mg 8%
Zinc 0.87mg 0.05mg 7%
Potassium 435mg 200mg 7%
Vitamin B1 0.033mg 0.09mg 5%
Folate 14µg 30µg 4%
Vitamin B5 0.297mg 0.19mg 2%
Choline 18.3mg 6.2mg 2%
Calcium 33mg 11mg 2%
Carbs 4.93g 10.4g 2%
Fiber 0.8g 0.2g 2%
Vitamin A 0µg 10µg 1%
Selenium 0.5µg 0.1µg 1%
Polyunsaturated fat 0.263g 0.04g 1%
Fats 0.57g 0.2g 1%
Calories 53kcal 45kcal 0%
Net carbs 4.13g 10.2g N/A
Sugar 0.4g 8.4g N/A
Copper 0.043mg 0.044mg 0%
Vitamin E 0mg 0.04mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.073g 0.024g 0%
Monounsaturated fat 0.088g 0.036g 0%
Tryptophan 0.096mg 0.002mg 0%
Threonine 0.271mg 0.008mg 0%
Isoleucine 0.318mg 0.008mg 0%
Leucine 0.537mg 0.013mg 0%
Lysine 0.381mg 0.009mg 0%
Methionine 0.097mg 0.003mg 0%
Phenylalanine 0.353mg 0.009mg 0%
Valine 0.332mg 0.011mg 0%
Histidine 0.174mg 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
112%
Soy sauce
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 8g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 5492mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.049g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.