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  6. Soy sauce vs. Rice

Soy sauce vs. Rice — In-Depth Nutrition Comparison

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How are soy sauce and rice different?

  • Soy sauce is richer in manganese, phosphorus, magnesium, potassium, and vitamin B2, while rice is higher in selenium, folate, and vitamin B1.
  • Soy sauce covers your daily need for sodium, 239% more than rice.
  • Soy sauce contains 13 times more vitamin B2 than rice. Soy sauce contains 0.165mg of vitamin B2, while rice contains 0.013mg.
  • Rice is lower in sodium.
  • Rice has a higher glycemic index (60) than soy sauce (15).

Soy sauce made from soy and wheat (shoyu) and Rice, white, long-grain, regular, enriched, cooked types were used in this article.

Infographic

Soy sauce vs Rice 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%
Rice
Rice
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 45% 23% 13% 18% 0.13% 62% 41%
Contains more MagnesiumMagnesium +516.7%
Contains more CalciumCalcium +230%
Contains more PotassiumPotassium +1142.9%
Contains more IronIron +20.8%
Contains more ZincZinc +77.6%
Contains more PhosphorusPhosphorus +286%
Contains more ManganeseManganese +115.7%
Contains more CopperCopper +60.5%
Contains less SodiumSodium -100%
Contains more SeleniumSelenium +1400%

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%
Rice
Rice
4
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% 0.8% 0% 41% 3% 28% 23% 21% 0% 0% 44% 1.1%
Contains more Vitamin B2Vitamin B2 +1169.2%
Contains more Vitamin B3Vitamin B3 +48.8%
Contains more Vitamin B6Vitamin B6 +59.1%
Contains more CholineCholine +771.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +393.9%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more FolateFolate +314.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Rice DV% diff.
Sodium 5493mg 1mg 239%
Manganese 1.018mg 0.472mg 24%
Phosphorus 166mg 43mg 18%
Magnesium 74mg 12mg 15%
Selenium 0.5µg 7.5µg 13%
Potassium 435mg 35mg 12%
Vitamin B2 0.165mg 0.013mg 12%
Vitamin B1 0.033mg 0.163mg 11%
Folate 14µg 58µg 11%
Protein 8.14g 2.69g 11%
Carbs 4.93g 28.17g 8%
Vitamin B3 2.196mg 1.476mg 5%
Vitamin B6 0.148mg 0.093mg 4%
Calories 53kcal 130kcal 4%
Zinc 0.87mg 0.49mg 3%
Copper 0.043mg 0.069mg 3%
Iron 1.45mg 1.2mg 3%
Choline 18.3mg 2.1mg 3%
Fiber 0.8g 0.4g 2%
Calcium 33mg 10mg 2%
Vitamin B5 0.297mg 0.39mg 2%
Polyunsaturated fat 0.263g 0.076g 1%
Fats 0.57g 0.28g 0%
Net carbs 4.13g 27.77g N/A
Sugar 0.4g 0.05g N/A
Vitamin E 0mg 0.04mg 0%
Saturated fat 0.073g 0.077g 0%
Monounsaturated fat 0.088g 0.088g 0%
Tryptophan 0.096mg 0.031mg 0%
Threonine 0.271mg 0.096mg 0%
Isoleucine 0.318mg 0.116mg 0%
Leucine 0.537mg 0.222mg 0%
Lysine 0.381mg 0.097mg 0%
Methionine 0.097mg 0.063mg 0%
Phenylalanine 0.353mg 0.144mg 0%
Valine 0.332mg 0.164mg 0%
Histidine 0.174mg 0.063mg 0%

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
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Contains more ProteinProtein +202.6%
Contains more FatsFats +103.6%
Contains more OtherOther +3521.4%
Contains more CarbsCarbs +471.4%
~equal in Water ~68.44g

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
Rice
Rice
0
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Poly. FatPolyunsaturated fat +246.1%
~equal in Saturated fat ~0.077g
~equal in Monounsaturated fat ~0.088g

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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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.