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Soy sauce vs. Salsa — In-Depth Nutrition Comparison

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Differences between Soy sauce and Salsa

  • Soy sauce has more Phosphorus, Magnesium, Vitamin B2, Vitamin B3, and Zinc, while Salsa has more Iron, and Copper.
  • Soy sauce's daily need coverage for Sodium is 220% higher.
  • Salsa contains 6 times less Phosphorus than Soy sauce. Soy sauce contains 166mg of Phosphorus, while Salsa contains 30mg.
  • The amount of Sodium in Salsa is lower.

The food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and USDA Commodity, salsa.

Infographic

Soy sauce vs Salsa 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%
Salsa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3.6% 24% 84% 32% 4.6% 13% 56% 0% 2.2%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +61.1%
Contains more ZincZinc +411.8%
Contains more PhosphorusPhosphorus +453.3%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +25%
Contains more IronIron +54.5%
Contains more CopperCopper +123.3%
Contains less SodiumSodium -92.2%

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%
Salsa
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 13% 33% 0% 0% 13% 6.9% 20% 0% 34% 0% 0% 14% 0%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +103.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +51.5%
Contains more FolateFolate +35.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.149mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
Salsa
2
7% 90%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 7 g
Water: 89.7 g
Other: 1.6 g
Contains more ProteinProtein +442.7%
Contains more FatsFats +185%
Contains more OtherOther +850.6%
Contains more CarbsCarbs +42%
Contains more WaterWater +26.1%

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
Salsa
1
19% 11% 70%
Saturated Fat: Sat. Fat 0.029 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.107 g
Contains more Mono. FatMonounsaturated Fat +450%
Contains more Poly. FatPolyunsaturated fat +145.8%
Contains less Sat. FatSaturated Fat -60.3%

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 Salsa
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat 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 Salsa Opinion
Calories 53kcal 36kcal Soy sauce
Protein 8.14g 1.5g Soy sauce
Fats 0.57g 0.2g Soy sauce
Vitamin C 0mg 4mg Salsa
Net carbs 4.13g 5.6g Salsa
Carbs 4.93g 7g Salsa
Magnesium 74mg 16mg Soy sauce
Calcium 33mg 12mg Soy sauce
Potassium 435mg 270mg Soy sauce
Iron 1.45mg 2.24mg Salsa
Sugar 0.4g Salsa
Fiber 0.8g 1.4g Salsa
Copper 0.043mg 0.096mg Salsa
Zinc 0.87mg 0.17mg Soy sauce
Phosphorus 166mg 30mg Soy sauce
Sodium 5493mg 430mg Salsa
Vitamin A 0IU 550IU Salsa
Vitamin A RAE 0µg 28µg Salsa
Manganese 1.018mg Soy sauce
Selenium 0.5µg 0.4µg Soy sauce
Vitamin B1 0.033mg 0.05mg Salsa
Vitamin B2 0.165mg 0.03mg Soy sauce
Vitamin B3 2.196mg 1.08mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg 0.149mg Salsa
Folate 14µg 19µg Salsa
Choline 18.3mg Soy sauce
Saturated Fat 0.073g 0.029g Salsa
Monounsaturated Fat 0.088g 0.016g Soy sauce
Polyunsaturated fat 0.263g 0.107g Soy sauce
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Salsa
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
10%
Salsa
Minerals Daily Need Coverage Score
112%
Soy sauce
23%
Salsa

Comparison summary

Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is lower in Sugar?
Salsa
Salsa is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Salsa
Salsa contains less Sodium (difference - 5063mg)
Which food is lower in Saturated Fat?
Salsa
Salsa is lower in Saturated Fat (difference - 0.044g)
Which food is lower in glycemic index?
Salsa
Salsa is lower in glycemic index (difference - 15)
Which food is cheaper?
Salsa
Salsa 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

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.