Soy sauce vs. Potato — In-Depth Nutrition Comparison
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A recap on differences between soy sauce and potatoes
- Soy sauce has more manganese, phosphorus, magnesium, vitamin B2, iron, and vitamin B3; however, potatoes are higher in vitamin C, vitamin B6, and copper.
- Soy sauce covers your daily sodium needs 239% more than potatoes.
- Potatoes contain 5 times less vitamin B2 than soy sauce. Soy sauce contains 0.165mg of vitamin B2, while potatoes contain 0.032mg.
- Potatoes have less sodium.
- The glycemic index of potatoes is higher.
Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Potatoes, flesh and skin, raw.
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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.
| Contains more MagnesiumMagnesium | +221.7% |
| Contains more CalciumCalcium | +175% |
| Contains more IronIron | +79% |
| Contains more ZincZinc | +190% |
| Contains more PhosphorusPhosphorus | +191.2% |
| Contains more ManganeseManganese | +409% |
| Contains more SeleniumSelenium | +25% |
| Contains more CopperCopper | +155.8% |
| Contains less SodiumSodium | -99.9% |
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.
| Contains more Vitamin B2Vitamin B2 | +415.6% |
| Contains more Vitamin B3Vitamin B3 | +107% |
| Contains more CholineCholine | +51.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +145.5% |
| Contains more Vitamin B6Vitamin B6 | +101.4% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +297.1% |
| Contains more FatsFats | +533.3% |
| Contains more OtherOther | +1258% |
| Contains more CarbsCarbs | +254.8% |
| Contains more WaterWater | +11.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4300% |
| Contains more Poly. FatPolyunsaturated fat | +526.2% |
| Contains less Sat. FatSaturated fat | -65.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +70% |
| Contains more FructoseFructose | +∞% |
~equal in
Glucose
~0.31g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 5493mg | 6mg | 239% |
| Manganese | 1.018mg | 0.2mg | 36% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Phosphorus | 166mg | 57mg | 16% |
| Vitamin B6 | 0.148mg | 0.298mg | 12% |
| Protein | 8.14g | 2.05g | 12% |
| Magnesium | 74mg | 23mg | 12% |
| Vitamin B2 | 0.165mg | 0.032mg | 10% |
| Iron | 1.45mg | 0.81mg | 8% |
| Copper | 0.043mg | 0.11mg | 7% |
| Vitamin B3 | 2.196mg | 1.061mg | 7% |
| Starch | 15.29g | 6% | |
| Fiber | 0.8g | 2.1g | 5% |
| Zinc | 0.87mg | 0.3mg | 5% |
| Carbs | 4.93g | 17.49g | 4% |
| Vitamin B1 | 0.033mg | 0.081mg | 4% |
| Vitamin K | 0µg | 2µg | 2% |
| Calcium | 33mg | 12mg | 2% |
| Choline | 18.3mg | 12.1mg | 1% |
| Polyunsaturated fat | 0.263g | 0.042g | 1% |
| Calories | 53kcal | 77kcal | 1% |
| Fats | 0.57g | 0.09g | 1% |
| Net carbs | 4.13g | 15.39g | N/A |
| Potassium | 435mg | 425mg | 0% |
| Sugar | 0.4g | 0.82g | N/A |
| Vitamin E | 0mg | 0.01mg | 0% |
| Selenium | 0.5µg | 0.4µg | 0% |
| Vitamin B5 | 0.297mg | 0.295mg | 0% |
| Folate | 14µg | 15µg | 0% |
| Saturated fat | 0.073g | 0.025g | 0% |
| Monounsaturated fat | 0.088g | 0.002g | 0% |
| Tryptophan | 0.096mg | 0.021mg | 0% |
| Threonine | 0.271mg | 0.067mg | 0% |
| Isoleucine | 0.318mg | 0.066mg | 0% |
| Leucine | 0.537mg | 0.098mg | 0% |
| Lysine | 0.381mg | 0.107mg | 0% |
| Methionine | 0.097mg | 0.032mg | 0% |
| Phenylalanine | 0.353mg | 0.081mg | 0% |
| Valine | 0.332mg | 0.103mg | 0% |
| Histidine | 0.174mg | 0.035mg | 0% |
| Fructose | 0g | 0.26g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
17%
Minerals Daily Need Coverage Score
112%
19%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 0.42g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Potato contains less Sodium (difference - 5487mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.048g)
Which food is cheaper?
Potato is cheaper (difference - $3.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.