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  6. Soy sauce vs. Pomegranate

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 from 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
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
7
:
2
Pomegranate
Pomegranate
Contains more Calcium +230%
Contains more Iron +383.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +361.1%
Contains more Potassium +84.3%
Contains more Zinc +148.6%
Contains more Manganese +755.5%
Contains less Sodium -99.9%
Contains more Copper +267.4%
Equal in Selenium - 0.5
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Pomegranate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 12% 9% 16% 21% 1% 10% 53% 16% 3%
Contains more Calcium +230%
Contains more Iron +383.3%
Contains more Magnesium +516.7%
Contains more Phosphorus +361.1%
Contains more Potassium +84.3%
Contains more Zinc +148.6%
Contains more Manganese +755.5%
Contains less Sodium -99.9%
Contains more Copper +267.4%
Equal in Selenium - 0.5

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.
Soy sauce
Soy sauce
3
:
6
Pomegranate
Pomegranate
Contains more Vitamin B2 +211.3%
Contains more Vitamin B3 +649.5%
Contains more Vitamin B6 +97.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +26.9%
Contains more Folate +171.4%
Contains more Vitamin K +∞%
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%
Pomegranate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 12% 0% 34% 17% 13% 6% 23% 18% 29% 0% 41%
Contains more Vitamin B2 +211.3%
Contains more Vitamin B3 +649.5%
Contains more Vitamin B6 +97.3%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +103%
Contains more Vitamin B5 +26.9%
Contains more Folate +171.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
3
Pomegranate
Pomegranate
Contains more Protein +387.4%
Contains more Other +2769.8%
Contains more Fats +105.3%
Contains more Carbs +279.3%
Equal in Water - 77.93
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
Pomegranate
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 Protein +387.4%
Contains more Other +2769.8%
Contains more Fats +105.3%
Contains more Carbs +279.3%
Equal in Water - 77.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
2
:
1
Pomegranate
Pomegranate
Contains less Saturated Fat -39.2%
Contains more Polyunsaturated fat +232.9%
Equal in Monounsaturated Fat - 0.093
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Pomegranate
41% 32% 27%
Saturated Fat: 0.12 g
Monounsaturated Fat: 0.093 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -39.2%
Contains more Polyunsaturated fat +232.9%
Equal in Monounsaturated Fat - 0.093

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 Opinion
Net carbs 4.13g 14.7g Pomegranate
Protein 8.14g 1.67g Soy sauce
Fats 0.57g 1.17g Pomegranate
Carbs 4.93g 18.7g Pomegranate
Calories 53kcal 83kcal Pomegranate
Sugar 0.4g 13.67g Soy sauce
Fiber 0.8g 4g Pomegranate
Calcium 33mg 10mg Soy sauce
Iron 1.45mg 0.3mg Soy sauce
Magnesium 74mg 12mg Soy sauce
Phosphorus 166mg 36mg Soy sauce
Potassium 435mg 236mg Soy sauce
Sodium 5493mg 3mg Pomegranate
Zinc 0.87mg 0.35mg Soy sauce
Copper 0.043mg 0.158mg Pomegranate
Manganese 1.018mg 0.119mg Soy sauce
Selenium 0.5µg 0.5µg
Vitamin E 0mg 0.6mg Pomegranate
Vitamin C 0mg 10.2mg Pomegranate
Vitamin B1 0.033mg 0.067mg Pomegranate
Vitamin B2 0.165mg 0.053mg Soy sauce
Vitamin B3 2.196mg 0.293mg Soy sauce
Vitamin B5 0.297mg 0.377mg Pomegranate
Vitamin B6 0.148mg 0.075mg Soy sauce
Folate 14µg 38µg Pomegranate
Vitamin K 0µg 16.4µg Pomegranate
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Saturated Fat 0.073g 0.12g Soy sauce
Monounsaturated Fat 0.088g 0.093g Pomegranate
Polyunsaturated fat 0.263g 0.079g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Pomegranate
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%
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.