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Soy sauce vs. Raspberry — In-Depth Nutrition Comparison

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A recap on differences between soy sauce and raspberries

  • Soy sauce has more phosphorus, manganese, magnesium, vitamin B3, vitamin B2, iron, and potassium; however, raspberries are higher in vitamin C and fiber.
  • Soy sauce covers your daily sodium needs 239% more than raspberries.
  • Raspberries contain 6 times less phosphorus than soy sauce. Soy sauce contains 166mg of phosphorus, while raspberries contain 29mg.
  • Raspberries have less sodium.
  • The glycemic index of raspberries is higher.

Food varieties used in this article are Soy sauce made from soy and wheat (shoyu) and Raspberries, raw.

Infographic

Soy sauce vs Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
Contains more MagnesiumMagnesium +236.4%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +188.1%
Contains more IronIron +110.1%
Contains more ZincZinc +107.1%
Contains more PhosphorusPhosphorus +472.4%
Contains more ManganeseManganese +51.9%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +109.3%
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%
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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
Contains more Vitamin B2Vitamin B2 +334.2%
Contains more Vitamin B3Vitamin B3 +267.2%
Contains more Vitamin B6Vitamin B6 +169.1%
Contains more CholineCholine +48.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +10.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +50%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.032mg
~equal in Vitamin B12 ~0µg

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
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 g
Contains more ProteinProtein +578.3%
Contains more OtherOther +3206.5%
Contains more FatsFats +14%
Contains more CarbsCarbs +142.2%
Contains more WaterWater +20.5%

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
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains more Mono. FatMonounsaturated fat +37.5%
Contains less Sat. FatSaturated fat -74%
Contains more Poly. FatPolyunsaturated fat +42.6%

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
5% 42% 53%
Starch: 0 g
Sucrose: 0.2 g
Glucose: 1.86 g
Fructose: 2.35 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +100%
Contains more GlucoseGlucose +520%
Contains more FructoseFructose +∞%
~equal in Starch ~0g
~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.
Soy sauce Raspberry
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Raspberry DV% diff.
Sodium 5493mg 1mg 239%
Vitamin C 0mg 26.2mg 29%
Fiber 0.8g 6.5g 23%
Phosphorus 166mg 29mg 20%
Manganese 1.018mg 0.67mg 15%
Protein 8.14g 1.2g 14%
Magnesium 74mg 22mg 12%
Vitamin B3 2.196mg 0.598mg 10%
Vitamin B2 0.165mg 0.038mg 10%
Iron 1.45mg 0.69mg 10%
Potassium 435mg 151mg 8%
Vitamin K 0µg 7.8µg 7%
Vitamin B6 0.148mg 0.055mg 7%
Vitamin E 0mg 0.87mg 6%
Copper 0.043mg 0.09mg 5%
Zinc 0.87mg 0.42mg 4%
Fructose 0g 2.35g 3%
Folate 14µg 21µg 2%
Carbs 4.93g 11.94g 2%
Calcium 33mg 25mg 1%
Selenium 0.5µg 0.2µg 1%
Choline 18.3mg 12.3mg 1%
Polyunsaturated fat 0.263g 0.375g 1%
Vitamin B5 0.297mg 0.329mg 1%
Calories 53kcal 52kcal 0%
Fats 0.57g 0.65g 0%
Net carbs 4.13g 5.44g N/A
Sugar 0.4g 4.42g N/A
Vitamin A 0µg 2µg 0%
Vitamin B1 0.033mg 0.032mg 0%
Saturated fat 0.073g 0.019g 0%
Monounsaturated fat 0.088g 0.064g 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 Raspberry
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
16%
Raspberry
Minerals Daily Need Coverage Score
112%
Soy sauce
20%
Raspberry

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 4.02g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 5492mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 0.054g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $2.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.