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Soy sauce vs. Swordfish — In-Depth Nutrition Comparison

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The main differences between soy sauce and swordfish

  • Soy sauce has more manganese; however, swordfish has more selenium, vitamin D, vitamin B12, vitamin B3, vitamin B6, phosphorus, and vitamin E.
  • Daily need coverage for sodium for soy sauce is 235% higher.
  • Swordfish has 78 times less manganese than soy sauce. Soy sauce has 1.018mg of manganese, while swordfish has 0.013mg.
  • Swordfish is lower in sodium.
  • Soy sauce has a higher glycemic index than swordfish.

Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Fish, swordfish, cooked, dry heat.

Infographic

Soy sauce vs Swordfish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +111.4%
Contains more CalciumCalcium +450%
Contains more IronIron +222.2%
Contains more ZincZinc +11.5%
Contains more ManganeseManganese +7730.8%
Contains more PotassiumPotassium +14.7%
Contains more PhosphorusPhosphorus +83.1%
Contains less SodiumSodium -98.2%
Contains more SeleniumSelenium +13600%
~equal in Copper ~0.046mg

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B2Vitamin B2 +161.9%
Contains more FolateFolate +600%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +169.7%
Contains more Vitamin B3Vitamin B3 +321.4%
Contains more Vitamin B5Vitamin B5 +40.4%
Contains more Vitamin B6Vitamin B6 +315.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +323.5%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +4125%
Contains more ProteinProtein +188.1%
Contains more FatsFats +1291.2%
~equal in Water ~68.26g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains less Sat. FatSaturated fat -96.2%
Contains more Mono. FatMonounsaturated fat +3927.3%
Contains more Poly. FatPolyunsaturated fat +420.2%

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 Swordfish
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Soy sauce Swordfish DV% diff.
Sodium 5493mg 97mg 235%
Selenium 0.5µg 68.5µg 124%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Vitamin B12 0µg 1.62µg 68%
Manganese 1.018mg 0.013mg 44%
Vitamin B3 2.196mg 9.254mg 44%
Vitamin B6 0.148mg 0.615mg 36%
Protein 8.14g 23.45g 31%
Cholesterol 0mg 78mg 26%
Phosphorus 166mg 304mg 20%
Vitamin E 0mg 2.41mg 16%
Iron 1.45mg 0.45mg 13%
Choline 18.3mg 77.5mg 11%
Fats 0.57g 7.93g 11%
Magnesium 74mg 35mg 9%
Monounsaturated fat 0.088g 3.544g 9%
Saturated fat 0.073g 1.911g 8%
Vitamin B2 0.165mg 0.063mg 8%
Polyunsaturated fat 0.263g 1.368g 7%
Calories 53kcal 172kcal 6%
Vitamin A 0µg 43µg 5%
Vitamin B1 0.033mg 0.089mg 5%
Fiber 0.8g 0g 3%
Calcium 33mg 6mg 3%
Folate 14µg 2µg 3%
Potassium 435mg 499mg 2%
Vitamin B5 0.297mg 0.417mg 2%
Carbs 4.93g 0g 2%
Zinc 0.87mg 0.78mg 1%
Net carbs 4.13g 0g N/A
Sugar 0.4g 0g N/A
Copper 0.043mg 0.046mg 0%
Vitamin K 0µg 0.1µg 0%
Trans fat 0g 0.056g N/A
Tryptophan 0.096mg 0.265mg 0%
Threonine 0.271mg 1.035mg 0%
Isoleucine 0.318mg 1.088mg 0%
Leucine 0.537mg 1.919mg 0%
Lysine 0.381mg 2.168mg 0%
Methionine 0.097mg 0.699mg 0%
Phenylalanine 0.353mg 0.922mg 0%
Valine 0.332mg 1.216mg 0%
Histidine 0.174mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Swordfish
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
72%
Swordfish
Minerals Daily Need Coverage Score
112%
Soy sauce
64%
Swordfish

Comparison summary

Which food is lower in Sugar?
Swordfish
Swordfish is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 5396mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 15)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $3.4)
Which food is richer in vitamins?
Swordfish
Swordfish is relatively richer in vitamins
Which food is lower in Cholesterol?
Soy sauce
Soy sauce is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Soy sauce
Soy sauce is lower in Saturated fat (difference - 1.838g)
Which food is richer in minerals?
?
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
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.