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  6. Soy sauce vs. Russian dressing

Soy sauce vs. Russian dressing — In-Depth Nutrition Comparison

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How are Soy sauce and Russian dressing different?

  • Soy sauce is richer in Manganese, Phosphorus, Magnesium, Iron, Vitamin B3, and Vitamin B2, while Russian dressing is higher in Vitamin K, and Vitamin E .
  • Soy sauce covers your daily need of Sodium 190% more than Russian dressing.
  • Soy sauce contains 16 times more Manganese than Russian dressing. Soy sauce contains 1.018mg of Manganese, while Russian dressing contains 0.063mg.
  • Russian dressing is lower in Sodium.

Soy sauce made from soy and wheat (shoyu) and Salad dressing, russian dressing types were used in this article.

Infographic

Soy sauce vs Russian dressing 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.
Soy sauce
Soy sauce
7
:
3
Russian dressing
Russian dressing
Contains more Calcium +153.8%
Contains more Iron +141.7%
Contains more Magnesium +640%
Contains more Phosphorus +730%
Contains more Potassium +151.4%
Contains more Zinc +295.5%
Contains more Manganese +1515.9%
Contains less Sodium -79.4%
Contains more Copper +34.9%
Contains more Selenium +220%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Russian dressing
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 23% 8% 9% 16% 148% 6% 20% 9% 9%
Contains more Calcium +153.8%
Contains more Iron +141.7%
Contains more Magnesium +640%
Contains more Phosphorus +730%
Contains more Potassium +151.4%
Contains more Zinc +295.5%
Contains more Manganese +1515.9%
Contains less Sodium -79.4%
Contains more Copper +34.9%
Contains more Selenium +220%

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.
Soy sauce
Soy sauce
5
:
5
Russian dressing
Russian dressing
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +258.7%
Contains more Vitamin B3 +269.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.7%
Contains more Vitamin K +∞%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Russian dressing
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 35% 67% 0% 20% 8% 11% 12% 24% 23% 4% 0% 135%
Contains more Vitamin B1 +13.8%
Contains more Vitamin B2 +258.7%
Contains more Vitamin B3 +269.7%
Contains more Vitamin B6 +52.6%
Contains more Folate +180%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +34.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Russian dressing
Russian dressing
Contains more Protein +1079.7%
Contains more Water +84.7%
Contains more Other +463.3%
Contains more Fats +4493%
Contains more Carbs +547.1%
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Russian dressing
26% 32% 39% 3%
Protein: 0.69 g
Fats: 26.18 g
Carbs: 31.9 g
Water: 38.53 g
Other: 2.7 g
Contains more Protein +1079.7%
Contains more Water +84.7%
Contains more Other +463.3%
Contains more Fats +4493%
Contains more Carbs +547.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Russian dressing
Russian dressing
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6636.4%
Contains more Polyunsaturated fat +5538.8%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Russian dressing
10% 26% 64%
Saturated Fat: 2.39 g
Monounsaturated Fat: 5.928 g
Polyunsaturated fat: 14.83 g
Contains less Saturated Fat -96.9%
Contains more Monounsaturated Fat +6636.4%
Contains more Polyunsaturated fat +5538.8%

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 Russian dressing
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Russian dressing Opinion
Net carbs 4.13g 31.2g Russian dressing
Protein 8.14g 0.69g Soy sauce
Fats 0.57g 26.18g Russian dressing
Carbs 4.93g 31.9g Russian dressing
Calories 53kcal 355kcal Russian dressing
Sugar 0.4g 17.68g Soy sauce
Fiber 0.8g 0.7g Soy sauce
Calcium 33mg 13mg Soy sauce
Iron 1.45mg 0.6mg Soy sauce
Magnesium 74mg 10mg Soy sauce
Phosphorus 166mg 20mg Soy sauce
Potassium 435mg 173mg Soy sauce
Sodium 5493mg 1133mg Russian dressing
Zinc 0.87mg 0.22mg Soy sauce
Copper 0.043mg 0.058mg Russian dressing
Manganese 1.018mg 0.063mg Soy sauce
Selenium 0.5µg 1.6µg Russian dressing
Vitamin A 0IU 577IU Russian dressing
Vitamin A RAE 0µg 29µg Russian dressing
Vitamin E 0mg 3.32mg Russian dressing
Vitamin C 0mg 6mg Russian dressing
Vitamin B1 0.033mg 0.029mg Soy sauce
Vitamin B2 0.165mg 0.046mg Soy sauce
Vitamin B3 2.196mg 0.594mg Soy sauce
Vitamin B5 0.297mg 0.4mg Russian dressing
Vitamin B6 0.148mg 0.097mg Soy sauce
Folate 14µg 5µg Soy sauce
Vitamin K 0µg 53.7µg Russian dressing
Tryptophan 0.096mg Soy sauce
Threonine 0.271mg Soy sauce
Isoleucine 0.318mg Soy sauce
Leucine 0.537mg Soy sauce
Lysine 0.381mg Soy sauce
Methionine 0.097mg Soy sauce
Phenylalanine 0.353mg Soy sauce
Valine 0.332mg Soy sauce
Histidine 0.174mg Soy sauce
Trans Fat 0g 0.17g Soy sauce
Saturated Fat 0.073g 2.39g Soy sauce
Monounsaturated Fat 0.088g 5.928g Russian dressing
Polyunsaturated fat 0.263g 14.83g Russian dressing

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Russian dressing
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
28%
Russian dressing
Minerals Daily Need Coverage Score
112%
Soy sauce
25%
Russian dressing

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 17.28g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 2.317g)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Russian dressing
Russian dressing contains less Sodium (difference - 4360mg)
Which food is lower in glycemic index?
Russian dressing
Russian dressing is lower in glycemic index (difference - 15)
Which food is cheaper?
Russian dressing
Russian dressing is cheaper (difference - $3.4)
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. Russian dressing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171005/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.