Soy sauce vs. Penne — In-Depth Nutrition Comparison
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How are soy sauce and penne different?
- Soy sauce is higher in magnesium, potassium, iron, and phosphorus; however, penne is richer in fiber, calcium, and monounsaturated fat.
- Daily need coverage for sodium for soy sauce is 228% higher.
- Soy sauce contains 4 times more potassium than penne. While soy sauce contains 435mg of potassium, penne contains only 122mg.
- Penne has less sodium.
- Soy sauce has a lower glycemic index (15) than penne (43).
Soy sauce made from soy and wheat (shoyu) and KASHI Three Cheese Penne, frozen, unprepared are the varieties used in this article.
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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 | +146.7% |
| Contains more PotassiumPotassium | +256.6% |
| Contains more IronIron | +81.3% |
| Contains more CopperCopper | +∞% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +169.7% |
| Contains more ZincZinc | +26.4% |
| Contains less SodiumSodium | -95.5% |
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 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 248mg | 228% |
| Manganese | 1.018mg | 44% | |
| Vitamin B3 | 2.196mg | 14% | |
| Vitamin B2 | 0.165mg | 13% | |
| Vitamin B6 | 0.148mg | 11% | |
| Magnesium | 74mg | 30mg | 10% |
| Saturated fat | 0.073g | 2.3g | 10% |
| Potassium | 435mg | 122mg | 9% |
| Iron | 1.45mg | 0.8mg | 8% |
| Fiber | 0.8g | 2.7g | 8% |
| Phosphorus | 166mg | 118mg | 7% |
| Calcium | 33mg | 89mg | 6% |
| Vitamin B5 | 0.297mg | 6% | |
| Protein | 8.14g | 5.7g | 5% |
| Copper | 0.043mg | 5% | |
| Fats | 0.57g | 4g | 5% |
| Folate | 14µg | 4% | |
| Calories | 53kcal | 126kcal | 4% |
| Cholesterol | 0mg | 12mg | 4% |
| Carbs | 4.93g | 16.8g | 4% |
| Vitamin B1 | 0.033mg | 3% | |
| Choline | 18.3mg | 3% | |
| Zinc | 0.87mg | 1.1mg | 2% |
| Monounsaturated fat | 0.088g | 1g | 2% |
| Selenium | 0.5µg | 1% | |
| Polyunsaturated fat | 0.263g | 0.4g | 1% |
| Net carbs | 4.13g | 14.1g | N/A |
| Sugar | 0.4g | 1.9g | N/A |
| Trans fat | 0g | 0.2g | N/A |
| Tryptophan | 0.096mg | 0% | |
| Threonine | 0.271mg | 0% | |
| Isoleucine | 0.318mg | 0% | |
| Leucine | 0.537mg | 0% | |
| Lysine | 0.381mg | 0% | |
| Methionine | 0.097mg | 0% | |
| Phenylalanine | 0.353mg | 0% | |
| Valine | 0.332mg | 0% | |
| Histidine | 0.174mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +42.8% |
| Contains more OtherOther | +1282.7% |
| Contains more FatsFats | +601.8% |
| Contains more CarbsCarbs | +240.8% |
~equal in
Water
~72.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +1036.4% |
| Contains more Poly. FatPolyunsaturated fat | +52.1% |
