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  6. Soy sauce vs. Smoothie

Soy sauce vs. Smoothie — In-Depth Nutrition Comparison

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Significant differences between Soy sauce and Smoothie

  • Soy sauce has more Iron, Potassium, Vitamin B3, and Vitamin B6, however, Smoothie is richer in Vitamin C, and Vitamin B12.
  • Soy sauce covers your daily Sodium needs 238% more than Smoothie.
  • Smoothie contains less Sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Beverages, V8 SPLASH Smoothies, Strawberry Banana.

Infographic

Soy sauce vs Smoothie 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
8
:
2
Smoothie
Smoothie
Contains more Iron +866.7%
Contains more Potassium +1712.5%
Contains more Calcium +24.2%
Contains less Sodium -99.5%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Smoothie
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 6% 0% 0% 3% 4% 0% 0% 0% 0%
Contains more Iron +866.7%
Contains more Potassium +1712.5%
Contains more Calcium +24.2%
Contains less Sodium -99.5%

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
9
:
3
Smoothie
Smoothie
Contains more Vitamin B3 +169.1%
Contains more Vitamin B6 +80.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
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%
Smoothie
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 0% 0% 82% 0% 0% 16% 0% 19% 0% 30% 0%
Contains more Vitamin B3 +169.1%
Contains more Vitamin B6 +80.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy sauce
Soy sauce
3
:
2
Smoothie
Smoothie
Contains more Protein +567.2%
Contains more Fats +∞%
Contains more Other +4373.5%
Contains more Carbs +65.5%
Contains more Water +26.9%
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
Smoothie
8% 90%
Protein: 1.22 g
Fats: 0 g
Carbs: 8.16 g
Water: 90.28 g
Other: 0.34 g
Contains more Protein +567.2%
Contains more Fats +∞%
Contains more Other +4373.5%
Contains more Carbs +65.5%
Contains more Water +26.9%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Smoothie Opinion
Net carbs 4.13g 8.16g Smoothie
Protein 8.14g 1.22g Soy sauce
Fats 0.57g 0g Soy sauce
Carbs 4.93g 8.16g Smoothie
Calories 53kcal 37kcal Soy sauce
Sugar 0.4g 7.35g Soy sauce
Fiber 0.8g 0g Soy sauce
Calcium 33mg 41mg Smoothie
Iron 1.45mg 0.15mg Soy sauce
Magnesium 74mg Soy sauce
Phosphorus 166mg Soy sauce
Potassium 435mg 24mg Soy sauce
Sodium 5493mg 29mg Smoothie
Zinc 0.87mg Soy sauce
Copper 0.043mg Soy sauce
Manganese 1.018mg Soy sauce
Selenium 0.5µg Soy sauce
Vitamin A 0IU 408IU Smoothie
Vitamin C 0mg 24.5mg Smoothie
Vitamin B1 0.033mg Soy sauce
Vitamin B2 0.165mg Soy sauce
Vitamin B3 2.196mg 0.816mg Soy sauce
Vitamin B5 0.297mg Soy sauce
Vitamin B6 0.148mg 0.082mg Soy sauce
Folate 14µg Soy sauce
Vitamin B12 0µg 0.24µg Smoothie
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
Saturated Fat 0.073g 0g Smoothie
Monounsaturated Fat 0.088g Soy sauce
Polyunsaturated fat 0.263g Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Smoothie
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
14%
Smoothie
Minerals Daily Need Coverage Score
112%
Soy sauce
2%
Smoothie

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 6.95g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 29)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
Soy sauce
Soy sauce is relatively richer in vitamins
Which food contains less Sodium?
Smoothie
Smoothie contains less Sodium (difference - 5464mg)
Which food is lower in Saturated Fat?
Smoothie
Smoothie is lower in Saturated Fat (difference - 0.073g)
Which food is cheaper?
Smoothie
Smoothie 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. Smoothie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174829/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.