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Soy sauce vs. Pomelo — In-Depth Nutrition Comparison

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How are soy sauce and pomelo different?

  • Soy sauce is richer in manganese, phosphorus, iron, magnesium, vitamin B3, vitamin B2, vitamin B6, and zinc, while pomelo is higher in vitamin C.
  • Soy sauce covers your daily need for sodium, 239% more than pomelo.
  • Soy sauce contains 60 times more manganese than pomelo. Soy sauce contains 1.018mg of manganese, while pomelo contains 0.017mg.
  • Pomelo is lower in sodium.
  • Pomelo has a higher glycemic index (78) than soy sauce (15).

Soy sauce made from soy and wheat (shoyu) and Pummelo, raw types were used in this article.

Infographic

Soy sauce vs Pomelo 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%
Pomelo
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 4.3% 1.2% 19% 4.1% 16% 2.2% 7.3% 0.13% 2.2% 0%
Contains more MagnesiumMagnesium +1133.3%
Contains more CalciumCalcium +725%
Contains more PotassiumPotassium +101.4%
Contains more IronIron +1218.2%
Contains more ZincZinc +987.5%
Contains more PhosphorusPhosphorus +876.5%
Contains more ManganeseManganese +5888.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +11.6%
Contains less SodiumSodium -100%

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%
Pomelo
1
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 203% 0% 0% 0% 8.5% 6.2% 4.1% 0% 8.3% 0% 0% 0% 0%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more Vitamin B3Vitamin B3 +898.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +311.1%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.034mg
~equal in Vitamin B12 ~0µg
~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
Pomelo
2
10% 89%
Protein: 0.76 g
Fats: 0.04 g
Carbs: 9.62 g
Water: 89.1 g
Other: 0.48 g
Contains more ProteinProtein +971.1%
Contains more FatsFats +1325%
Contains more OtherOther +3068.8%
Contains more CarbsCarbs +95.1%
Contains more WaterWater +25.2%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Pomelo DV% diff.
Sodium 5493mg 1mg 239%
Vitamin C 0mg 61mg 68%
Manganese 1.018mg 0.017mg 44%
Phosphorus 166mg 17mg 21%
Iron 1.45mg 0.11mg 17%
Magnesium 74mg 6mg 16%
Protein 8.14g 0.76g 15%
Vitamin B3 2.196mg 0.22mg 12%
Vitamin B2 0.165mg 0.027mg 11%
Vitamin B6 0.148mg 0.036mg 9%
Zinc 0.87mg 0.08mg 7%
Potassium 435mg 216mg 6%
Vitamin B5 0.297mg 6%
Folate 14µg 4%
Calcium 33mg 4mg 3%
Choline 18.3mg 3%
Polyunsaturated fat 0.263g 2%
Carbs 4.93g 9.62g 2%
Calories 53kcal 38kcal 1%
Selenium 0.5µg 1%
Fiber 0.8g 1g 1%
Fats 0.57g 0.04g 1%
Copper 0.043mg 0.048mg 1%
Net carbs 4.13g 8.62g N/A
Sugar 0.4g N/A
Vitamin B1 0.033mg 0.034mg 0%
Saturated fat 0.073g 0%
Monounsaturated fat 0.088g 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 Pomelo
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
18%
Pomelo
Minerals Daily Need Coverage Score
112%
Soy sauce
6%
Pomelo

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 63)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Pomelo
Pomelo is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Pomelo
Pomelo contains less Sodium (difference - 5492mg)
Which food is lower in Saturated fat?
Pomelo
Pomelo is lower in Saturated fat (difference - 0.073g)
Which food is cheaper?
Pomelo
Pomelo is cheaper (difference - $3.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Pomelo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167754/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.