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  6. Soy sauce vs. Pasta

Soy sauce vs. Pasta — In-Depth Nutrition Comparison

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What are the differences between Soy sauce and Pasta?

  • Soy sauce is higher in Manganese, Phosphorus, Magnesium, Potassium, Vitamin B6, and Vitamin B3, yet Pasta is higher in Vitamin B1, and Folate.
  • Soy sauce's daily need coverage for Sodium is 239% more.
  • Soy sauce has 18 times more Potassium than Pasta. While Soy sauce has 435mg of Potassium, Pasta has only 24mg.
  • The amount of Sodium in Pasta is lower.

We used Soy sauce made from soy and wheat (shoyu) and Pasta, fresh-refrigerated, plain, cooked types in this article.

Infographic

Soy sauce vs Pasta 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
Pasta
Pasta
Contains more Calcium +450%
Contains more Iron +27.2%
Contains more Magnesium +311.1%
Contains more Phosphorus +163.5%
Contains more Potassium +1712.5%
Contains more Zinc +55.4%
Contains more Manganese +354.5%
Contains less Sodium -99.9%
Contains more Copper +116.3%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Pasta
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 43% 13% 27% 3% 1% 16% 31% 30% 0%
Contains more Calcium +450%
Contains more Iron +27.2%
Contains more Magnesium +311.1%
Contains more Phosphorus +163.5%
Contains more Potassium +1712.5%
Contains more Zinc +55.4%
Contains more Manganese +354.5%
Contains less Sodium -99.9%
Contains more Copper +116.3%

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
7
:
4
Pasta
Pasta
Contains more Vitamin B3 +121.4%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +335.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +533.3%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15
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%
Pasta
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 53% 35% 19% 11% 8% 48% 18% 0%
Contains more Vitamin B3 +121.4%
Contains more Vitamin B5 +62.3%
Contains more Vitamin B6 +335.3%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +533.3%
Contains more Folate +357.1%
Contains more Vitamin B12 +∞%
Equal in Vitamin B2 - 0.15

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Pasta
Pasta
Contains more Protein +58.1%
Contains more Other +4806.5%
Contains more Fats +84.2%
Contains more Carbs +405.7%
Equal in Water - 68.56
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
Pasta
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more Protein +58.1%
Contains more Other +4806.5%
Contains more Fats +84.2%
Contains more Carbs +405.7%
Equal in Water - 68.56

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Pasta
Pasta
Contains less Saturated Fat -51.3%
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated fat +63.1%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Pasta
21% 18% 61%
Saturated Fat: 0.15 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.429 g
Contains less Saturated Fat -51.3%
Contains more Monounsaturated Fat +40.9%
Contains more Polyunsaturated fat +63.1%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Pasta Opinion
Net carbs 4.13g 24.93g Pasta
Protein 8.14g 5.15g Soy sauce
Fats 0.57g 1.05g Pasta
Carbs 4.93g 24.93g Pasta
Calories 53kcal 131kcal Pasta
Sugar 0.4g Pasta
Fiber 0.8g Soy sauce
Calcium 33mg 6mg Soy sauce
Iron 1.45mg 1.14mg Soy sauce
Magnesium 74mg 18mg Soy sauce
Phosphorus 166mg 63mg Soy sauce
Potassium 435mg 24mg Soy sauce
Sodium 5493mg 6mg Pasta
Zinc 0.87mg 0.56mg Soy sauce
Copper 0.043mg 0.093mg Pasta
Manganese 1.018mg 0.224mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin A 0IU 20IU Pasta
Vitamin A RAE 0µg 6µg Pasta
Vitamin B1 0.033mg 0.209mg Pasta
Vitamin B2 0.165mg 0.15mg Soy sauce
Vitamin B3 2.196mg 0.992mg Soy sauce
Vitamin B5 0.297mg 0.183mg Soy sauce
Vitamin B6 0.148mg 0.034mg Soy sauce
Folate 14µg 64µg Pasta
Vitamin B12 0µg 0.14µg Pasta
Tryptophan 0.096mg 0.065mg Soy sauce
Threonine 0.271mg 0.134mg Soy sauce
Isoleucine 0.318mg 0.197mg Soy sauce
Leucine 0.537mg 0.348mg Soy sauce
Lysine 0.381mg 0.097mg Soy sauce
Methionine 0.097mg 0.079mg Soy sauce
Phenylalanine 0.353mg 0.247mg Soy sauce
Valine 0.332mg 0.217mg Soy sauce
Histidine 0.174mg 0.103mg Soy sauce
Cholesterol 0mg 33mg Soy sauce
Saturated Fat 0.073g 0.15g Soy sauce
Monounsaturated Fat 0.088g 0.124g Pasta
Polyunsaturated fat 0.263g 0.429g Pasta

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Pasta
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
16%
Pasta
Minerals Daily Need Coverage Score
112%
Soy sauce
16%
Pasta

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 33mg)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.077g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 34)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pasta
Pasta contains less Sodium (difference - 5487mg)
Which food is cheaper?
Pasta
Pasta is cheaper (difference - $0.4)
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. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/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.