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  6. Soy sauce vs. Swiss cheese

Soy sauce vs. Swiss cheese — In-Depth Nutrition Comparison

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Summary of differences between soy sauce and Swiss cheese

  • Soy sauce has more manganese, while Swiss cheese has more vitamin B12, calcium, phosphorus, selenium, zinc, and vitamin A.
  • Soy sauce covers your daily need for sodium, 231% more than Swiss cheese.
  • Soy sauce contains 39 times more manganese than Swiss cheese. While soy sauce contains 1.018mg of manganese, Swiss cheese contains only 0.026mg.
  • The amount of sodium in Swiss cheese is lower.
  • Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of Swiss cheese is 27.

These are the specific foods used in this comparison Soy sauce made from soy and wheat (shoyu) and Cheese, swiss.

Infographic

Soy sauce vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +124.2%
Contains more PotassiumPotassium +504.2%
Contains more IronIron +1015.4%
Contains more ManganeseManganese +3815.4%
Contains more CalciumCalcium +2597%
Contains more ZincZinc +402.3%
Contains more PhosphorusPhosphorus +245.8%
Contains less SodiumSodium -96.6%
Contains more SeleniumSelenium +5900%
~equal in Copper ~0.047mg

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +3331.3%
Contains more Vitamin B6Vitamin B6 +108.5%
Contains more FolateFolate +40%
Contains more CholineCholine +18.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +83%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Swiss cheese DV% diff.
Sodium 5493mg 187mg 231%
Vitamin B12 0µg 3.06µg 128%
Calcium 33mg 890mg 86%
Saturated fat 0.073g 18.227g 83%
Phosphorus 166mg 574mg 58%
Selenium 0.5µg 30µg 54%
Fats 0.57g 30.99g 47%
Manganese 1.018mg 0.026mg 43%
Protein 8.14g 26.96g 38%
Zinc 0.87mg 4.37mg 32%
Vitamin A 0µg 288µg 32%
Cholesterol 0mg 93mg 31%
Monounsaturated fat 0.088g 8.046g 20%
Iron 1.45mg 0.13mg 17%
Calories 53kcal 393kcal 17%
Vitamin B3 2.196mg 0.064mg 13%
Potassium 435mg 72mg 11%
Vitamin B2 0.165mg 0.302mg 11%
Magnesium 74mg 33mg 10%
Polyunsaturated fat 0.263g 1.341g 7%
Vitamin B6 0.148mg 0.071mg 6%
Vitamin E 0mg 0.6mg 4%
Fiber 0.8g 0g 3%
Vitamin B1 0.033mg 0.011mg 2%
Vitamin B5 0.297mg 0.353mg 1%
Vitamin K 0µg 1.4µg 1%
Folate 14µg 10µg 1%
Choline 18.3mg 15.5mg 1%
Carbs 4.93g 1.44g 1%
Net carbs 4.13g 1.44g N/A
Sugar 0.4g 0g N/A
Copper 0.043mg 0.047mg 0%
Trans fat 0g 0.987g N/A
Tryptophan 0.096mg 0.401mg 0%
Threonine 0.271mg 1.038mg 0%
Isoleucine 0.318mg 1.537mg 0%
Leucine 0.537mg 2.959mg 0%
Lysine 0.381mg 2.585mg 0%
Methionine 0.097mg 0.784mg 0%
Phenylalanine 0.353mg 1.662mg 0%
Valine 0.332mg 2.139mg 0%
Histidine 0.174mg 1.065mg 0%
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g N/A

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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +242.4%
Contains more WaterWater +89.1%
Contains more OtherOther +410.4%
Contains more ProteinProtein +231.2%
Contains more FatsFats +5336.8%

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +9043.2%
Contains more Poly. FatPolyunsaturated fat +409.9%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.