Soy sauce vs. Quinoa — In-Depth Nutrition Comparison
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Significant differences between soy sauce and quinoa
- Soy sauce has more manganese, vitamin B3, and potassium; however, quinoa is richer in copper, fiber, folate, and vitamin B1.
- Soy sauce covers your daily sodium needs 239% more than quinoa.
- Quinoa has 5 times less vitamin B3 than soy sauce. Soy sauce has 2.196mg of vitamin B3, while quinoa has 0.412mg.
- Quinoa contains less sodium.
- Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of soy sauce is 15.
Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Quinoa, cooked.
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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 | +15.6% |
| Contains more CalciumCalcium | +94.1% |
| Contains more PotassiumPotassium | +152.9% |
| Contains more ManganeseManganese | +61.3% |
| Contains more CopperCopper | +346.5% |
| Contains more ZincZinc | +25.3% |
| Contains less SodiumSodium | -99.9% |
| Contains more SeleniumSelenium | +460% |
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 | +50% |
| Contains more Vitamin B3Vitamin B3 | +433% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +20.3% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +224.2% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +25.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 5493mg | 7mg | 239% |
| Manganese | 1.018mg | 0.631mg | 17% |
| Copper | 0.043mg | 0.192mg | 17% |
| Vitamin B3 | 2.196mg | 0.412mg | 11% |
| Potassium | 435mg | 172mg | 8% |
| Fiber | 0.8g | 2.8g | 8% |
| Folate | 14µg | 42µg | 7% |
| Protein | 8.14g | 4.4g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.033mg | 0.107mg | 6% |
| Vitamin B5 | 0.297mg | 6% | |
| Polyunsaturated fat | 0.263g | 1.078g | 5% |
| Carbs | 4.93g | 21.3g | 5% |
| Vitamin E | 0mg | 0.63mg | 4% |
| Vitamin B2 | 0.165mg | 0.11mg | 4% |
| Selenium | 0.5µg | 2.8µg | 4% |
| Calories | 53kcal | 120kcal | 3% |
| Phosphorus | 166mg | 152mg | 2% |
| Magnesium | 74mg | 64mg | 2% |
| Zinc | 0.87mg | 1.09mg | 2% |
| Vitamin B6 | 0.148mg | 0.123mg | 2% |
| Fats | 0.57g | 1.92g | 2% |
| Calcium | 33mg | 17mg | 2% |
| Iron | 1.45mg | 1.49mg | 1% |
| Choline | 18.3mg | 23mg | 1% |
| Saturated fat | 0.073g | 0.231g | 1% |
| Monounsaturated fat | 0.088g | 0.528g | 1% |
| Net carbs | 4.13g | 18.5g | N/A |
| Sugar | 0.4g | 0.87g | N/A |
| Tryptophan | 0.096mg | 0.052mg | 0% |
| Threonine | 0.271mg | 0.131mg | 0% |
| Isoleucine | 0.318mg | 0.157mg | 0% |
| Leucine | 0.537mg | 0.261mg | 0% |
| Lysine | 0.381mg | 0.239mg | 0% |
| Methionine | 0.097mg | 0.096mg | 0% |
| Phenylalanine | 0.353mg | 0.185mg | 0% |
| Valine | 0.332mg | 0.185mg | 0% |
| Histidine | 0.174mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +85% |
| Contains more OtherOther | +1875.3% |
| Contains more FatsFats | +236.8% |
| Contains more CarbsCarbs | +332% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -68.4% |
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +309.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
