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  6. Soy sauce vs. Ricotta

Soy sauce vs. Ricotta — In-Depth Nutrition Comparison

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How are soy sauce and ricotta different?

  • Soy sauce is higher in manganese, magnesium, iron, and vitamin B3; however, ricotta is richer in selenium, calcium, and vitamin B12.
  • Daily need coverage for sodium for soy sauce is 235% higher.
  • Soy sauce contains 170 times more manganese than ricotta. While soy sauce contains 1.018mg of manganese, ricotta contains only 0.006mg.
  • Ricotta has less sodium.
  • Soy sauce has a lower glycemic index (15) than ricotta (27).

Soy sauce made from soy and wheat (shoyu) and Cheese, ricotta, whole milk are the varieties used in this article.

Infographic

Soy sauce vs Ricotta 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 62% 9.3% 14% 7% 32% 68% 11% 0.78% 79%
Contains more MagnesiumMagnesium +572.7%
Contains more PotassiumPotassium +314.3%
Contains more IronIron +281.6%
Contains more CopperCopper +104.8%
Contains more ManganeseManganese +16866.7%
Contains more CalciumCalcium +527.3%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -98.5%
Contains more SeleniumSelenium +2800%
~equal in Phosphorus ~158mg

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% 40% 2.2% 3% 3.3% 45% 2% 13% 9.9% 43% 2.8% 9% 9.5%
Contains more Vitamin B1Vitamin B1 +153.8%
Contains more Vitamin B3Vitamin B3 +2011.5%
Contains more Vitamin B5Vitamin B5 +39.4%
Contains more Vitamin B6Vitamin B6 +244.2%
Contains more FolateFolate +16.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +18.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Choline ~17.5mg

All nutrients comparison - raw data values

Nutrient Soy sauce Ricotta DV% diff.
Sodium 5493mg 84mg 235%
Manganese 1.018mg 0.006mg 44%
Saturated fat 0.073g 8.295g 37%
Selenium 0.5µg 14.5µg 25%
Fats 0.57g 12.98g 19%
Cholesterol 0mg 51mg 17%
Calcium 33mg 207mg 17%
Magnesium 74mg 11mg 15%
Vitamin B12 0µg 0.34µg 14%
Iron 1.45mg 0.38mg 13%
Vitamin B3 2.196mg 0.104mg 13%
Vitamin A 0µg 120µg 13%
Potassium 435mg 105mg 10%
Monounsaturated fat 0.088g 3.627g 9%
Vitamin B6 0.148mg 0.043mg 8%
Protein 8.14g 11.26g 6%
Calories 53kcal 174kcal 6%
Zinc 0.87mg 1.16mg 3%
Fiber 0.8g 0g 3%
Copper 0.043mg 0.021mg 2%
Vitamin B1 0.033mg 0.013mg 2%
Vitamin B2 0.165mg 0.195mg 2%
Vitamin B5 0.297mg 0.213mg 2%
Phosphorus 166mg 158mg 1%
Polyunsaturated fat 0.263g 0.385g 1%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 10IU 1%
Vitamin K 0µg 1.1µg 1%
Folate 14µg 12µg 1%
Vitamin E 0mg 0.11mg 1%
Carbs 4.93g 3.04g 1%
Net carbs 4.13g 3.04g N/A
Sugar 0.4g 0.27g N/A
Choline 18.3mg 17.5mg 0%
Tryptophan 0.096mg 0.125mg 0%
Threonine 0.271mg 0.517mg 0%
Isoleucine 0.318mg 0.589mg 0%
Leucine 0.537mg 1.221mg 0%
Lysine 0.381mg 1.338mg 0%
Methionine 0.097mg 0.281mg 0%
Phenylalanine 0.353mg 0.556mg 0%
Valine 0.332mg 0.692mg 0%
Histidine 0.174mg 0.459mg 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
11% 13% 3% 72%
Protein: 11.26 g
Fats: 12.98 g
Carbs: 3.04 g
Water: 71.7 g
Other: 1.02 g
Contains more CarbsCarbs +62.2%
Contains more OtherOther +1391.2%
Contains more ProteinProtein +38.3%
Contains more FatsFats +2177.2%
~equal in Water ~71.7g

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
67% 29% 3%
Saturated fat: Sat. Fat 8.295 g
Monounsaturated fat: Mono. Fat 3.627 g
Polyunsaturated fat: Poly. Fat 0.385 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +4021.6%
Contains more Poly. FatPolyunsaturated fat +46.4%

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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. Ricotta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170851/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.