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Soy sauce vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are soy sauce and pumpkin pie different?

  • Soy sauce is higher in manganese, magnesium, and phosphorus; however, pumpkin pie is richer in vitamin A, vitamin B12, vitamin B1, copper, and vitamin K.
  • Daily need coverage for sodium for soy sauce is 228% higher.
  • Soy sauce contains 5 times more magnesium than pumpkin pie. While soy sauce contains 74mg of magnesium, pumpkin pie contains only 14mg.
  • Pumpkin pie has less sodium.
  • Soy sauce has a lower glycemic index (15) than pumpkin pie (59).

Soy sauce made from soy and wheat (shoyu) and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Soy sauce vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +428.6%
Contains more PotassiumPotassium +160.5%
Contains more IronIron +61.1%
Contains more ZincZinc +123.1%
Contains more PhosphorusPhosphorus +104.9%
Contains more ManganeseManganese +348.5%
Contains more CalciumCalcium +93.9%
Contains more CopperCopper +244.2%
Contains less SodiumSodium -95.6%
Contains more SeleniumSelenium +980%

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 0% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin B2Vitamin B2 +33.1%
Contains more Vitamin B3Vitamin B3 +98.4%
Contains more Vitamin B6Vitamin B6 +134.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +436.4%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +104.9%
~equal in Vitamin C ~0mg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +108.7%
Contains more WaterWater +41.2%
Contains more OtherOther +1246%
Contains more FatsFats +1610.5%
Contains more CarbsCarbs +606.5%

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains less Sat. FatSaturated fat -96.3%
Contains more Mono. FatMonounsaturated fat +5127.3%
Contains more Poly. FatPolyunsaturated fat +573%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 75%
Starch: 0 g
Sucrose: 0.1 g
Glucose: 0.3 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
36% 31% 13% 10% 7% 3%
Starch: 10.73 g
Sucrose: 9.3 g
Glucose: 3.78 g
Fructose: 2.85 g
Lactose: 2 g
Maltose: 0.95 g
Galactose: 0.01 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +9200%
Contains more GlucoseGlucose +1160%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%

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 Pumpkin pie
Lower in Cholesterol ok
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
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Soy sauce Pumpkin pie DV% diff.
Sodium 5493mg 239mg 228%
Vitamin A 0µg 448µg 50%
Manganese 1.018mg 0.227mg 34%
Vitamin B12 0µg 0.35µg 15%
Fats 0.57g 9.75g 14%
Magnesium 74mg 14mg 14%
Phosphorus 166mg 81mg 12%
Vitamin B1 0.033mg 0.177mg 12%
Copper 0.043mg 0.148mg 12%
Monounsaturated fat 0.088g 4.6g 11%
Vitamin K 0µg 13.2µg 11%
Calories 53kcal 243kcal 10%
Polyunsaturated fat 0.263g 1.77g 10%
Carbs 4.93g 34.83g 10%
Saturated fat 0.073g 1.988g 9%
Selenium 0.5µg 5.4µg 9%
Cholesterol 0mg 26mg 9%
Potassium 435mg 167mg 8%
Protein 8.14g 3.9g 8%
Vitamin B3 2.196mg 1.107mg 7%
Iron 1.45mg 0.9mg 7%
Vitamin B6 0.148mg 0.063mg 7%
Vitamin E 0mg 0.76mg 5%
Starch 10.73g 4%
Zinc 0.87mg 0.39mg 4%
Fructose 0g 2.85g 4%
Fiber 0.8g 1.8g 4%
Vitamin B5 0.297mg 0.452mg 3%
Choline 18.3mg 37.5mg 3%
Vitamin B2 0.165mg 0.124mg 3%
Folate 14µg 26µg 3%
Calcium 33mg 64mg 3%
Vitamin D 0µg 0.1µg 1%
Net carbs 4.13g 33.03g N/A
Vitamin D 0IU 2IU 0%
Sugar 0.4g 18.88g N/A
Tryptophan 0.096mg 0.048mg 0%
Threonine 0.271mg 0.154mg 0%
Isoleucine 0.318mg 0.158mg 0%
Leucine 0.537mg 0.297mg 0%
Lysine 0.381mg 0.192mg 0%
Methionine 0.097mg 0.249mg 0%
Phenylalanine 0.353mg 0.175mg 0%
Valine 0.332mg 0.211mg 0%
Histidine 0.174mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Pumpkin pie
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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
112%
Soy sauce
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 26mg)
Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 18.48g)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 1.915g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Pumpkin pie
Pumpkin pie contains less Sodium (difference - 5254mg)
Which food is cheaper?
Pumpkin pie
Pumpkin pie is cheaper (difference - $3.4)
Which food is richer in vitamins?
Pumpkin pie
Pumpkin pie is relatively richer in vitamins

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.