Soy sauce vs. Parmesan — In-Depth Nutrition Comparison
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A recap on the differences between soy sauce and parmesan
- Soy sauce has more manganese; however, parmesan is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin A.
- Soy sauce covers your daily sodium needs 160% more than parmesan.
- Parmesan contains 14 times less manganese than soy sauce. Soy sauce contains 1.018mg of manganese, while parmesan contains 0.071mg.
- Parmesan has less sodium.
Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Cheese, parmesan, grated.
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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.
| Contains more MagnesiumMagnesium | +117.6% |
| Contains more PotassiumPotassium | +141.7% |
| Contains more IronIron | +195.9% |
| Contains more ManganeseManganese | +1333.8% |
| Contains more CalciumCalcium | +2484.8% |
| Contains more ZincZinc | +382.8% |
| Contains more PhosphorusPhosphorus | +277.7% |
| Contains less SodiumSodium | -67.2% |
| Contains more SeleniumSelenium | +6780% |
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.
| Contains more Vitamin B1Vitamin B1 | +26.9% |
| Contains more Vitamin B3Vitamin B3 | +2645% |
| Contains more Vitamin B6Vitamin B6 | +82.7% |
| Contains more FolateFolate | +133.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +117% |
| Contains more Vitamin B5Vitamin B5 | +51.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 1804mg | 160% |
| Calcium | 33mg | 853mg | 82% |
| Saturated fat | 0.073g | 15.371g | 70% |
| Phosphorus | 166mg | 627mg | 66% |
| Selenium | 0.5µg | 34.4µg | 62% |
| Vitamin B12 | 0µg | 1.4µg | 58% |
| Fats | 0.57g | 27.84g | 42% |
| Protein | 8.14g | 28.42g | 41% |
| Manganese | 1.018mg | 0.071mg | 41% |
| Zinc | 0.87mg | 4.2mg | 30% |
| Cholesterol | 0mg | 86mg | 29% |
| Vitamin A | 0µg | 262µg | 29% |
| Calories | 53kcal | 420kcal | 18% |
| Monounsaturated fat | 0.088g | 7.13g | 18% |
| Vitamin B2 | 0.165mg | 0.358mg | 15% |
| Vitamin B3 | 2.196mg | 0.08mg | 13% |
| Iron | 1.45mg | 0.49mg | 12% |
| Magnesium | 74mg | 34mg | 10% |
| Potassium | 435mg | 180mg | 8% |
| Polyunsaturated fat | 0.263g | 1.386g | 7% |
| Vitamin B6 | 0.148mg | 0.081mg | 5% |
| Vitamin E | 0mg | 0.53mg | 4% |
| Carbs | 4.93g | 13.91g | 3% |
| Vitamin D* | 0 IU | 21 IU | 3% |
| Vitamin D | 0µg | 0.5µg | 3% |
| Fiber | 0.8g | 0g | 3% |
| Vitamin B5 | 0.297mg | 0.45mg | 3% |
| Folate | 14µg | 6µg | 2% |
| Vitamin B1 | 0.033mg | 0.026mg | 1% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Choline | 18.3mg | 14.1mg | 1% |
| Protein per 100 calories | 15g | 6.8g | N/A |
| Calories per 10 g protein | 65kcal | 148kcal | N/A |
| Weight per 100 calories | 189g | 24g | N/A |
| Unsaturated / Saturated Fat ratio | 4.8 | 0.55 | N/A |
| Net carbs | 4.13g | 13.91g | N/A |
| Sugar | 0.4g | 0.07g | N/A |
| Copper | 0.043mg | 0.04mg | 0% |
| Trans fat | 0g | 0.876g | N/A |
| Tryptophan | 0.096mg | 0.383mg | 0% |
| Threonine | 0.271mg | 1.075mg | 0% |
| Isoleucine | 0.318mg | 1.455mg | 0% |
| Leucine | 0.537mg | 2.747mg | 0% |
| Lysine | 0.381mg | 2.201mg | 0% |
| Methionine | 0.097mg | 0.751mg | 0% |
| Phenylalanine | 0.353mg | 1.538mg | 0% |
| Valine | 0.332mg | 1.865mg | 0% |
| Histidine | 0.174mg | 0.806mg | 0% |
| Omega-3 - ALA | 0.102g | N/A | |
| Omega-3 - DPA | 0g | 0.015g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.002g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.002g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 0.87g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +214.1% |
| Contains more OtherOther | +111.8% |
| Contains more ProteinProtein | +249.1% |
| Contains more FatsFats | +4784.2% |
| Contains more CarbsCarbs | +182.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +8002.3% |
| Contains more Poly. FatPolyunsaturated fat | +427% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Starch
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~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
