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  6. Soy sauce vs. Soy milk

Soy sauce vs. Soy milk — In-Depth Nutrition Comparison

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Summary of differences between Soy sauce and Soy milk

  • Soy sauce has more Manganese, Phosphorus, Magnesium, Vitamin B3, Iron, Potassium, and Vitamin B2, while Soy milk has more Copper, and Selenium.
  • Soy sauce covers your daily need of Sodium 237% more than Soy milk.
  • Soy sauce contains 5 times more Manganese than Soy milk. While Soy sauce contains 1.018mg of Manganese, Soy milk contains only 0.223mg.
  • The amount of Sodium in Soy milk is lower.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Soymilk, original and vanilla, unfortified.

Infographic

Soy sauce vs Soy milk 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
Contains more MagnesiumMagnesium +196%
Contains more CalciumCalcium +32%
Contains more PotassiumPotassium +268.6%
Contains more IronIron +126.6%
Contains more ZincZinc +625%
Contains more PhosphorusPhosphorus +219.2%
Contains more ManganeseManganese +356.5%
Contains more CopperCopper +197.7%
Contains less SodiumSodium -99.1%
Contains more SeleniumSelenium +860%

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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
Contains more Vitamin B2Vitamin B2 +139.1%
Contains more Vitamin B3Vitamin B3 +328.1%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +29%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Contains more ProteinProtein +148.9%
Contains more OtherOther +2240%
Contains more FatsFats +207%
Contains more CarbsCarbs +27.4%
Contains more WaterWater +23.8%

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
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
Contains less Sat. FatSaturated Fat -64.4%
Contains more Mono. FatMonounsaturated Fat +355.7%
Contains more Poly. FatPolyunsaturated fat +265.4%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Soy milk Opinion
Calories 53kcal 54kcal Soy milk
Protein 8.14g 3.27g Soy sauce
Fats 0.57g 1.75g Soy milk
Net carbs 4.13g 5.68g Soy milk
Carbs 4.93g 6.28g Soy milk
Magnesium 74mg 25mg Soy sauce
Calcium 33mg 25mg Soy sauce
Potassium 435mg 118mg Soy sauce
Iron 1.45mg 0.64mg Soy sauce
Sugar 0.4g 3.99g Soy sauce
Fiber 0.8g 0.6g Soy sauce
Copper 0.043mg 0.128mg Soy milk
Zinc 0.87mg 0.12mg Soy sauce
Phosphorus 166mg 52mg Soy sauce
Sodium 5493mg 51mg Soy milk
Vitamin A 0IU 3IU Soy milk
Vitamin E 0mg 0.11mg Soy milk
Manganese 1.018mg 0.223mg Soy sauce
Selenium 0.5µg 4.8µg Soy milk
Vitamin B1 0.033mg 0.06mg Soy milk
Vitamin B2 0.165mg 0.069mg Soy sauce
Vitamin B3 2.196mg 0.513mg Soy sauce
Vitamin B5 0.297mg 0.373mg Soy milk
Vitamin B6 0.148mg 0.077mg Soy sauce
Vitamin K 0µg 3µg Soy milk
Folate 14µg 18µg Soy milk
Choline 18.3mg 23.6mg Soy milk
Saturated Fat 0.073g 0.205g Soy sauce
Monounsaturated Fat 0.088g 0.401g Soy milk
Polyunsaturated fat 0.263g 0.961g Soy milk
Tryptophan 0.096mg 0.038mg Soy sauce
Threonine 0.271mg 0.108mg Soy sauce
Isoleucine 0.318mg 0.114mg Soy sauce
Leucine 0.537mg 0.186mg Soy sauce
Lysine 0.381mg 0.131mg Soy sauce
Methionine 0.097mg 0.027mg Soy sauce
Phenylalanine 0.353mg 0.113mg Soy sauce
Valine 0.332mg 0.117mg Soy sauce
Histidine 0.174mg 0.061mg Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Soy milk
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
9%
Soy milk
Minerals Daily Need Coverage Score
112%
Soy sauce
19%
Soy milk

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.132g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 5442mg)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.6)
Which food is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.