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  6. Soy sauce vs. Pacific saury raw

Soy sauce vs. Pacific saury raw — In-Depth Nutrition Comparison

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A recap on the differences between soy sauce and pacific saury raw

  • Soy sauce has more manganese, iron, and magnesium; however, pacific saury raw is higher in vitamin B12, selenium, vitamin D, vitamin B5, and choline.
  • Soy sauce covers your daily sodium needs 237% more than pacific saury raw.
  • Pacific saury raw contains 4 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while pacific saury raw contains 0.24mg.
  • Pacific saury raw has less sodium.
  • The glycemic index of soy sauce is higher.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Fish, pike, northern, raw.

Infographic

Soy sauce vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +138.7%
Contains more PotassiumPotassium +68%
Contains more IronIron +163.6%
Contains more ZincZinc +29.9%
Contains more ManganeseManganese +324.2%
Contains more CalciumCalcium +72.7%
Contains more CopperCopper +18.6%
Contains more PhosphorusPhosphorus +32.5%
Contains less SodiumSodium -99.3%
Contains more SeleniumSelenium +2420%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B2Vitamin B2 +161.9%
Contains more Vitamin B6Vitamin B6 +26.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +75.8%
Contains more Vitamin B5Vitamin B5 +152.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +255.2%
~equal in Vitamin B3 ~2.3mg
~equal in Folate ~15µg

All nutrients comparison - raw data values

Nutrient Soy sauce Pacific saury raw DV% diff.
Sodium 5493mg 39mg 237%
Vitamin B12 0µg 2µg 83%
Manganese 1.018mg 0.24mg 34%
Selenium 0.5µg 12.6µg 22%
Protein 8.14g 19.26g 22%
Cholesterol 0mg 39mg 13%
Vitamin D 0µg 2.5µg 13%
Vitamin D 0IU 99IU 12%
Iron 1.45mg 0.55mg 11%
Magnesium 74mg 31mg 10%
Vitamin B5 0.297mg 0.75mg 9%
Vitamin B2 0.165mg 0.063mg 8%
Phosphorus 166mg 220mg 8%
Choline 18.3mg 65mg 8%
Potassium 435mg 259mg 5%
Vitamin C 0mg 3.8mg 4%
Fiber 0.8g 0g 3%
Vitamin B6 0.148mg 0.117mg 2%
Calories 53kcal 88kcal 2%
Vitamin B1 0.033mg 0.058mg 2%
Vitamin A 0µg 21µg 2%
Zinc 0.87mg 0.67mg 2%
Calcium 33mg 57mg 2%
Carbs 4.93g 0g 2%
Vitamin E 0mg 0.2mg 1%
Copper 0.043mg 0.051mg 1%
Vitamin B3 2.196mg 2.3mg 1%
Fats 0.57g 0.69g 0%
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Vitamin K 0µg 0.1µg 0%
Folate 14µg 15µg 0%
Saturated fat 0.073g 0.118g 0%
Monounsaturated fat 0.088g 0.157g 0%
Polyunsaturated fat 0.263g 0.202g 0%
Tryptophan 0.096mg 0.216mg 0%
Threonine 0.271mg 0.844mg 0%
Isoleucine 0.318mg 0.887mg 0%
Leucine 0.537mg 1.565mg 0%
Lysine 0.381mg 1.768mg 0%
Methionine 0.097mg 0.57mg 0%
Phenylalanine 0.353mg 0.752mg 0%
Valine 0.332mg 0.992mg 0%
Histidine 0.174mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +1246%
Contains more ProteinProtein +136.6%
Contains more FatsFats +21.1%
Contains more WaterWater +10.9%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -38.1%
Contains more Poly. FatPolyunsaturated fat +30.2%
Contains more Mono. FatMonounsaturated fat +78.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.