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Soy sauce vs. Pomegranate — In-Depth Nutrition Comparison

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How are soy sauce and pomegranate different?

  • Soy sauce is higher in manganese, phosphorus, magnesium, iron, and vitamin B3; however, pomegranate is richer in vitamin K, fiber, copper, and vitamin C.
  • Daily need coverage for sodium for soy sauce is 239% higher.
  • Soy sauce contains 9 times more manganese than pomegranate. While soy sauce contains 1.018mg of manganese, pomegranate contains only 0.119mg.
  • Pomegranate has less sodium.

Soy sauce made from soy and wheat (shoyu) and Pomegranates, raw are the varieties used in this article.

Infographic

Soy sauce vs Pomegranate infographic
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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.
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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +516.7%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +84.3%
Contains more IronIron +383.3%
Contains more ZincZinc +148.6%
Contains more PhosphorusPhosphorus +361.1%
Contains more ManganeseManganese +755.5%
Contains more CopperCopper +267.4%
Contains less SodiumSodium -99.9%
~equal in Selenium ~0.5µg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin B2Vitamin B2 +211.3%
Contains more Vitamin B3Vitamin B3 +649.5%
Contains more Vitamin B6Vitamin B6 +97.3%
Contains more CholineCholine +140.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +103%
Contains more Vitamin B5Vitamin B5 +26.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +171.4%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more ProteinProtein +387.4%
Contains more OtherOther +2769.8%
Contains more FatsFats +105.3%
Contains more CarbsCarbs +279.3%
~equal in Water ~77.93g

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Poly. FatPolyunsaturated fat +232.9%
~equal in Monounsaturated fat ~0.093g

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

All nutrients comparison - raw data values

Nutrient Soy sauce Pomegranate DV% diff.
Sodium 5493mg 3mg 239%
Manganese 1.018mg 0.119mg 39%
Phosphorus 166mg 36mg 19%
Magnesium 74mg 12mg 15%
Vitamin K 0µg 16.4µg 14%
Iron 1.45mg 0.3mg 14%
Copper 0.043mg 0.158mg 13%
Protein 8.14g 1.67g 13%
Fiber 0.8g 4g 13%
Vitamin B3 2.196mg 0.293mg 12%
Vitamin C 0mg 10.2mg 11%
Vitamin B2 0.165mg 0.053mg 9%
Vitamin B6 0.148mg 0.075mg 6%
Potassium 435mg 236mg 6%
Folate 14µg 38µg 6%
Zinc 0.87mg 0.35mg 5%
Carbs 4.93g 18.7g 5%
Vitamin E 0mg 0.6mg 4%
Vitamin B1 0.033mg 0.067mg 3%
Vitamin B5 0.297mg 0.377mg 2%
Choline 18.3mg 7.6mg 2%
Calories 53kcal 83kcal 2%
Calcium 33mg 10mg 2%
Fats 0.57g 1.17g 1%
Polyunsaturated fat 0.263g 0.079g 1%
Net carbs 4.13g 14.7g N/A
Sugar 0.4g 13.67g N/A
Selenium 0.5µg 0.5µg 0%
Saturated fat 0.073g 0.12g 0%
Monounsaturated fat 0.088g 0.093g 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Pomegranate
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
15%
Pomegranate
Minerals Daily Need Coverage Score
112%
Soy sauce
14%
Pomegranate

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 13.27g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 0.047g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Pomegranate
Pomegranate contains less Sodium (difference - 5490mg)
Which food is cheaper?
Pomegranate
Pomegranate is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.