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  6. Soy sauce vs. Table salt

Soy sauce vs. Table salt — In-Depth Nutrition Comparison

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Significant differences between Soy sauce and Table salt

  • The amount of Manganese, Phosphorus, Magnesium, Iron, Vitamin B3, Vitamin B2, Potassium, Vitamin B6, and Zinc in Soy sauce is higher than in Table salt.
  • Table salt covers your daily Sodium needs 1446% more than Soy sauce.
  • Soy sauce contains less Sodium.

Specific food types used in this comparison are Soy sauce made from soy and wheat (shoyu) and Salt, table.

Infographic

Soy sauce vs Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Contains more MagnesiumMagnesium +7300%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +5337.5%
Contains more IronIron +339.4%
Contains more CopperCopper +43.3%
Contains more ZincZinc +770%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -85.8%
Contains more ManganeseManganese +918%
Contains more SeleniumSelenium +400%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35475%
Contains more OtherOther +556.1%

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

All nutrients comparison - raw data values

Nutrient Soy sauce Table salt Opinion
Calories 53kcal 0kcal Soy sauce
Protein 8.14g 0g Soy sauce
Fats 0.57g 0g Soy sauce
Net carbs 4.13g 0g Soy sauce
Carbs 4.93g 0g Soy sauce
Magnesium 74mg 1mg Soy sauce
Calcium 33mg 24mg Soy sauce
Potassium 435mg 8mg Soy sauce
Iron 1.45mg 0.33mg Soy sauce
Sugar 0.4g 0g Table salt
Fiber 0.8g 0g Soy sauce
Copper 0.043mg 0.03mg Soy sauce
Zinc 0.87mg 0.1mg Soy sauce
Phosphorus 166mg 0mg Soy sauce
Sodium 5493mg 38758mg Soy sauce
Manganese 1.018mg 0.1mg Soy sauce
Selenium 0.5µg 0.1µg Soy sauce
Vitamin B1 0.033mg 0mg Soy sauce
Vitamin B2 0.165mg 0mg Soy sauce
Vitamin B3 2.196mg 0mg Soy sauce
Vitamin B5 0.297mg 0mg Soy sauce
Vitamin B6 0.148mg 0mg Soy sauce
Folate 14µg 0µg Soy sauce
Choline 18.3mg 0mg Soy sauce
Saturated Fat 0.073g 0g Table salt
Monounsaturated Fat 0.088g 0g Soy sauce
Polyunsaturated fat 0.263g 0g Soy sauce
Tryptophan 0.096mg 0mg Soy sauce
Threonine 0.271mg 0mg Soy sauce
Isoleucine 0.318mg 0mg Soy sauce
Leucine 0.537mg 0mg Soy sauce
Lysine 0.381mg 0mg Soy sauce
Methionine 0.097mg 0mg Soy sauce
Phenylalanine 0.353mg 0mg Soy sauce
Valine 0.332mg 0mg Soy sauce
Histidine 0.174mg 0mg Soy sauce

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy sauce Table salt
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
0%
Table salt
Minerals Daily Need Coverage Score
112%
Soy sauce
510%
Table salt

Comparison summary

Which food is lower in Sugar?
Table salt
Table salt is lower in Sugar (difference - 0.4g)
Which food is lower in Saturated Fat?
Table salt
Table salt is lower in Saturated Fat (difference - 0.073g)
Which food is lower in glycemic index?
Table salt
Table salt is lower in glycemic index (difference - 15)
Which food is cheaper?
Table salt
Table salt is cheaper (difference - $3.3)
Which food contains less Sodium?
Soy sauce
Soy sauce contains less Sodium (difference - 33265mg)
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 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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.