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  6. Soy sauce vs. Safflower oil

Soy sauce vs. Safflower oil — In-Depth Nutrition Comparison

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The main differences between Soy sauce and Safflower oil

  • Soy sauce has more Manganese, Phosphorus, Iron, Magnesium, Vitamin B3, Potassium, and Vitamin B2, however, Safflower oil has more Vitamin E .
  • Daily need coverage for Sodium from Soy sauce is 239% higher.
  • Safflower oil is lower in Sodium.

Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce).

Infographic

Soy sauce vs Safflower oil 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
9
:
1
Safflower oil
Safflower oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Safflower oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -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.
Soy sauce
Soy sauce
6
:
2
Safflower oil
Safflower oil
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +∞%
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%
Safflower oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 682% 0% 0% 0% 0% 0% 0% 0% 0% 0% 18%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin E +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
4
:
1
Safflower oil
Safflower oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +17443.9%
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
Safflower oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +17443.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy sauce
Soy sauce
1
:
2
Safflower oil
Safflower oil
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +85378.4%
Contains more Polyunsaturated fat +4774.5%
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Safflower oil
8% 79% 13%
Saturated Fat: 7.541 g
Monounsaturated Fat: 75.221 g
Polyunsaturated fat: 12.82 g
Contains less Saturated Fat -99%
Contains more Monounsaturated Fat +85378.4%
Contains more Polyunsaturated fat +4774.5%

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 Safflower oil
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Safflower oil Opinion
Net carbs 4.13g 0g Soy sauce
Protein 8.14g 0g Soy sauce
Fats 0.57g 100g Safflower oil
Carbs 4.93g 0g Soy sauce
Calories 53kcal 884kcal Safflower oil
Sugar 0.4g 0g Safflower oil
Fiber 0.8g 0g Soy sauce
Calcium 33mg 0mg Soy sauce
Iron 1.45mg 0mg Soy sauce
Magnesium 74mg 0mg Soy sauce
Phosphorus 166mg 0mg Soy sauce
Potassium 435mg 0mg Soy sauce
Sodium 5493mg 0mg Safflower oil
Zinc 0.87mg 0mg Soy sauce
Copper 0.043mg 0mg Soy sauce
Manganese 1.018mg 0mg Soy sauce
Selenium 0.5µg 0µg Soy sauce
Vitamin E 0mg 34.1mg Safflower oil
Vitamin B1 0.033mg 0mg Soy sauce
Vitamin B2 0.165mg 0mg Soy sauce
Vitamin B3 2.196mg 0mg Soy sauce
Vitamin B5 0.297mg 0mg Soy sauce
Vitamin B6 0.148mg 0mg Soy sauce
Folate 14µg 0µg Soy sauce
Vitamin K 0µg 7.1µg Safflower oil
Tryptophan 0.096mg 0mg Soy sauce
Threonine 0.271mg 0mg Soy sauce
Isoleucine 0.318mg 0mg Soy sauce
Leucine 0.537mg 0mg Soy sauce
Lysine 0.381mg 0mg Soy sauce
Methionine 0.097mg 0mg Soy sauce
Phenylalanine 0.353mg 0mg Soy sauce
Valine 0.332mg 0mg Soy sauce
Histidine 0.174mg 0mg Soy sauce
Trans Fat 0g 0.096g Soy sauce
Saturated Fat 0.073g 7.541g Soy sauce
Monounsaturated Fat 0.088g 75.221g Safflower oil
Polyunsaturated fat 0.263g 12.82g Safflower oil
Omega-6 - Linoleic acid 12.724g Safflower oil
Omega-3 - ALA 0.096g Safflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Safflower oil
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
58%
Safflower oil
Minerals Daily Need Coverage Score
112%
Soy sauce
0%
Safflower oil

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 7.468g)
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food is lower in Sugar?
Safflower oil
Safflower oil is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Safflower oil
Safflower oil contains less Sodium (difference - 5493mg)
Which food is lower in glycemic index?
Safflower oil
Safflower oil is lower in glycemic index (difference - 15)
Which food is cheaper?
Safflower oil
Safflower oil is cheaper (difference - $3.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.