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Soy sauce vs. Liver — In-Depth Nutrition Comparison

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The main differences between soy sauce and liver

  • Soy sauce contains less vitamin B12, vitamin A, iron, vitamin B2, selenium, vitamin B5, copper, and zinc than liver.
  • Daily need coverage for vitamin B12 for liver is 778% higher.
  • Liver has 112 times less sodium than soy sauce. Soy sauce has 5493mg of sodium, while liver has 49mg.
  • Soy sauce has a higher glycemic index than liver.

Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Pork, fresh, variety meats and by-products, liver, cooked, braised.

Infographic

Soy sauce vs Liver 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%
Liver
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +428.6%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +190%
Contains more ManganeseManganese +239.3%
Contains more IronIron +1135.9%
Contains more CopperCopper +1374.4%
Contains more ZincZinc +672.4%
Contains more PhosphorusPhosphorus +45.2%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +13400%

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%
Liver
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +681.8%
Contains more Vitamin B2Vitamin B2 +1230.9%
Contains more Vitamin B3Vitamin B3 +284.1%
Contains more Vitamin B5Vitamin B5 +1507.4%
Contains more Vitamin B6Vitamin B6 +285.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1064.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
Liver
2
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more CarbsCarbs +31.1%
Contains more OtherOther +914%
Contains more ProteinProtein +219.7%
Contains more FatsFats +671.9%
~equal in Water ~64.32g

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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains less Sat. FatSaturated fat -94.8%
Contains more Mono. FatMonounsaturated fat +615.9%
Contains more Poly. FatPolyunsaturated fat +299.2%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Liver DV% diff.
Vitamin B12 0µg 18.67µg 778%
Vitamin A 0µg 5405µg 601%
Sodium 5493mg 49mg 237%
Iron 1.45mg 17.92mg 206%
Vitamin B2 0.165mg 2.196mg 156%
Selenium 0.5µg 67.5µg 122%
Cholesterol 0mg 355mg 118%
Vitamin B5 0.297mg 4.774mg 90%
Copper 0.043mg 0.634mg 66%
Zinc 0.87mg 6.72mg 53%
Vitamin B3 2.196mg 8.435mg 39%
Folate 14µg 163µg 37%
Protein 8.14g 26.02g 36%
Vitamin B6 0.148mg 0.57mg 32%
Manganese 1.018mg 0.3mg 31%
Vitamin C 0mg 23.6mg 26%
Vitamin B1 0.033mg 0.258mg 19%
Magnesium 74mg 14mg 14%
Phosphorus 166mg 241mg 11%
Potassium 435mg 150mg 8%
Saturated fat 0.073g 1.41g 6%
Calories 53kcal 165kcal 6%
Fats 0.57g 4.4g 6%
Polyunsaturated fat 0.263g 1.05g 5%
Fiber 0.8g 0g 3%
Choline 18.3mg 3%
Calcium 33mg 10mg 2%
Monounsaturated fat 0.088g 0.63g 1%
Carbs 4.93g 3.76g 0%
Net carbs 4.13g 3.76g N/A
Sugar 0.4g N/A
Tryptophan 0.096mg 0.366mg 0%
Threonine 0.271mg 1.107mg 0%
Isoleucine 0.318mg 1.32mg 0%
Leucine 0.537mg 2.319mg 0%
Lysine 0.381mg 2.007mg 0%
Methionine 0.097mg 0.645mg 0%
Phenylalanine 0.353mg 1.274mg 0%
Valine 0.332mg 1.607mg 0%
Histidine 0.174mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Liver
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
422%
Liver
Minerals Daily Need Coverage Score
112%
Soy sauce
161%
Liver

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 355mg)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 1.337g)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Liver
Liver contains less Sodium (difference - 5444mg)
Which food is lower in glycemic index?
Liver
Liver is lower in glycemic index (difference - 15)
Which food is cheaper?
Liver
Liver is cheaper (difference - $3.1)
Which food is richer in vitamins?
Liver
Liver 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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.