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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 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

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%

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

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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.