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Soy sauce vs. Pizza — In-Depth Nutrition Comparison

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Important differences between soy sauce and pizza

  • Soy sauce has more manganese and magnesium; however, pizza has more selenium, vitamin B1, folate, vitamin B12, calcium, and iron.
  • Soy sauce's daily need coverage for sodium is 213% more.
  • Soy sauce has 3 times more magnesium than pizza. Soy sauce has 74mg of magnesium, while pizza has 24mg.
  • Pizza is lower in sodium.
  • Pizza has a higher glycemic index than soy sauce.

The food varieties used in the comparison are Soy sauce made from soy and wheat (shoyu) and Fast Food, Pizza Chain, 14" pizza, cheese topping, regular crust.

Infographic

Soy sauce vs Pizza 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%
Pizza
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 17% 56% 15% 93% 35% 37% 93% 78% 47% 109%
Contains more MagnesiumMagnesium +208.3%
Contains more PotassiumPotassium +152.9%
Contains more ManganeseManganese +182.8%
Contains more CalciumCalcium +469.7%
Contains more IronIron +71%
Contains more CopperCopper +144.2%
Contains more ZincZinc +54%
Contains more PhosphorusPhosphorus +30.1%
Contains less SodiumSodium -89.1%
Contains more SeleniumSelenium +3880%

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%
Pizza
9
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 4.7% 23% 17% 0% 98% 45% 72% 0% 18% 53% 17% 70% 8.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +85%
Contains more CholineCholine +11.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1081.8%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B3Vitamin B3 +74.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +564.3%
~equal in Vitamin D ~0µg

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
Pizza
3
11% 10% 33% 43% 2%
Protein: 11.39 g
Fats: 9.69 g
Carbs: 33.33 g
Water: 43.17 g
Other: 2.42 g
Contains more WaterWater +64.8%
Contains more OtherOther +528.5%
Contains more ProteinProtein +39.9%
Contains more FatsFats +1600%
Contains more CarbsCarbs +576.1%

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
Pizza
2
51% 30% 19%
Saturated fat: Sat. Fat 4.465 g
Monounsaturated fat: Mono. Fat 2.608 g
Polyunsaturated fat: Poly. Fat 1.681 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +2863.6%
Contains more Poly. FatPolyunsaturated fat +539.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Pizza
7
88% 3% 3% 3%
Starch: 26.95 g
Sucrose: 0.2 g
Glucose: 0.78 g
Fructose: 1 g
Lactose: 0.42 g
Maltose: 1.05 g
Galactose: 0.13 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +160%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 Pizza
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Pizza DV% diff.
Sodium 5493mg 598mg 213%
Selenium 0.5µg 19.9µg 35%
Vitamin B1 0.033mg 0.39mg 30%
Manganese 1.018mg 0.36mg 29%
Folate 14µg 93µg 20%
Saturated fat 0.073g 4.465g 20%
Vitamin B12 0µg 0.42µg 18%
Calcium 33mg 188mg 16%
Fats 0.57g 9.69g 14%
Iron 1.45mg 2.48mg 13%
Magnesium 74mg 24mg 12%
Starch 26.95g 11%
Calories 53kcal 266kcal 11%
Vitamin B3 2.196mg 3.825mg 10%
Carbs 4.93g 33.33g 9%
Polyunsaturated fat 0.263g 1.681g 9%
Vitamin A 0µg 69µg 8%
Potassium 435mg 172mg 8%
Copper 0.043mg 0.105mg 7%
Phosphorus 166mg 216mg 7%
Protein 8.14g 11.39g 7%
Vitamin E 0mg 0.83mg 6%
Fiber 0.8g 2.3g 6%
Cholesterol 0mg 17mg 6%
Vitamin K 0µg 6.7µg 6%
Monounsaturated fat 0.088g 2.608g 6%
Vitamin B5 0.297mg 6%
Vitamin B6 0.148mg 0.08mg 5%
Zinc 0.87mg 1.34mg 4%
Vitamin C 0mg 1.4mg 2%
Vitamin B2 0.165mg 0.195mg 2%
Fructose 0g 1g 1%
Net carbs 4.13g 31.03g N/A
Sugar 0.4g 3.58g N/A
Trans fat 0g 0.241g N/A
Choline 18.3mg 16.4mg 0%
Tryptophan 0.096mg 0%
Threonine 0.271mg 0.41mg 0%
Isoleucine 0.318mg 0.564mg 0%
Leucine 0.537mg 1.139mg 0%
Lysine 0.381mg 0.77mg 0%
Methionine 0.097mg 0.264mg 0%
Phenylalanine 0.353mg 0.664mg 0%
Valine 0.332mg 0.72mg 0%
Histidine 0.174mg 0.355mg 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.175g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.003g N/A
Omega-6 - Linoleic acid 1.367g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Pizza
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
33%
Pizza
Minerals Daily Need Coverage Score
112%
Soy sauce
58%
Pizza

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.18g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 4.392g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 45)
Which food contains less Sodium?
Pizza
Pizza contains less Sodium (difference - 4895mg)
Which food is cheaper?
Pizza
Pizza is cheaper (difference - $3.4)
Which food is richer in vitamins?
Pizza
Pizza is relatively richer in vitamins
Which food is richer in minerals?
?
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. Pizza - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173292/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.