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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 from 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 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.
Soy sauce
Soy sauce
8
:
2
Orange juice
Orange juice
Contains more Calcium +200%
Contains more Iron +625%
Contains more Magnesium +572.7%
Contains more Phosphorus +876.5%
Contains more Potassium +117.5%
Contains more Zinc +1640%
Contains more Manganese +7171.4%
Contains more Selenium +400%
Contains less Sodium -100%
Equal in Copper - 0.044
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Orange juice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 8% 8% 8% 18% 1% 2% 15% 2% 1%
Contains more Calcium +200%
Contains more Iron +625%
Contains more Magnesium +572.7%
Contains more Phosphorus +876.5%
Contains more Potassium +117.5%
Contains more Zinc +1640%
Contains more Manganese +7171.4%
Contains more Selenium +400%
Contains less Sodium -100%
Equal in Copper - 0.044

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.
Soy sauce
Soy sauce
4
:
6
Orange juice
Orange juice
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +449%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +270%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Folate +114.3%
Contains more Vitamin K +∞%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Orange juice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 0% 167% 23% 7% 8% 12% 10% 23% 0% 1%
Contains more Vitamin B2 +450%
Contains more Vitamin B3 +449%
Contains more Vitamin B5 +56.3%
Contains more Vitamin B6 +270%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +172.7%
Contains more Folate +114.3%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Orange juice
Orange juice
Contains more Protein +1062.9%
Contains more Fats +185%
Contains more Other +3702.5%
Contains more Carbs +111%
Contains more Water +24.1%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Orange juice
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more Protein +1062.9%
Contains more Fats +185%
Contains more Other +3702.5%
Contains more Carbs +111%
Contains more Water +24.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
1
Orange juice
Orange juice
Contains more Monounsaturated Fat +144.4%
Contains more Polyunsaturated fat +557.5%
Contains less Saturated Fat -67.1%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Orange juice
24% 36% 40%
Saturated Fat: 0.024 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.04 g
Contains more Monounsaturated Fat +144.4%
Contains more Polyunsaturated fat +557.5%
Contains less Saturated 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 Opinion
Net carbs 4.13g 10.2g Orange juice
Protein 8.14g 0.7g Soy sauce
Fats 0.57g 0.2g Soy sauce
Carbs 4.93g 10.4g Orange juice
Calories 53kcal 45kcal Soy sauce
Sugar 0.4g 8.4g Soy sauce
Fiber 0.8g 0.2g Soy sauce
Calcium 33mg 11mg Soy sauce
Iron 1.45mg 0.2mg Soy sauce
Magnesium 74mg 11mg Soy sauce
Phosphorus 166mg 17mg Soy sauce
Potassium 435mg 200mg Soy sauce
Sodium 5493mg 1mg Orange juice
Zinc 0.87mg 0.05mg Soy sauce
Copper 0.043mg 0.044mg Orange juice
Manganese 1.018mg 0.014mg Soy sauce
Selenium 0.5µg 0.1µg Soy sauce
Vitamin A 0IU 200IU Orange juice
Vitamin A RAE 0µg 10µg Orange juice
Vitamin E 0mg 0.04mg Orange juice
Vitamin C 0mg 50mg Orange juice
Vitamin B1 0.033mg 0.09mg Orange juice
Vitamin B2 0.165mg 0.03mg Soy sauce
Vitamin B3 2.196mg 0.4mg Soy sauce
Vitamin B5 0.297mg 0.19mg Soy sauce
Vitamin B6 0.148mg 0.04mg Soy sauce
Folate 14µg 30µg Orange juice
Vitamin K 0µg 0.1µg Orange juice
Tryptophan 0.096mg 0.002mg Soy sauce
Threonine 0.271mg 0.008mg Soy sauce
Isoleucine 0.318mg 0.008mg Soy sauce
Leucine 0.537mg 0.013mg Soy sauce
Lysine 0.381mg 0.009mg Soy sauce
Methionine 0.097mg 0.003mg Soy sauce
Phenylalanine 0.353mg 0.009mg Soy sauce
Valine 0.332mg 0.011mg Soy sauce
Histidine 0.174mg 0.003mg Soy sauce
Saturated Fat 0.073g 0.024g Orange juice
Monounsaturated Fat 0.088g 0.036g Soy sauce
Polyunsaturated fat 0.263g 0.04g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Orange juice
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
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.