Soy sauce vs. Watercress — In-Depth Nutrition Comparison
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The main differences between soy sauce and watercress
- Soy sauce has more manganese, iron, phosphorus, magnesium, and vitamin B3; however, watercress has more vitamin K, vitamin A, vitamin C, and calcium.
- Daily need coverage for sodium for soy sauce is 237% higher.
- Watercress has 11 times less vitamin B3 than soy sauce. Soy sauce has 2.196mg of vitamin B3, while watercress has 0.2mg.
- Watercress is lower in sodium.
- Watercress has a higher glycemic index than soy sauce.
Food types used in this article are Soy sauce made from soy and wheat (shoyu) and Watercress, raw.
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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.
| Contains more MagnesiumMagnesium | +252.4% |
| Contains more PotassiumPotassium | +31.8% |
| Contains more IronIron | +625% |
| Contains more ZincZinc | +690.9% |
| Contains more PhosphorusPhosphorus | +176.7% |
| Contains more ManganeseManganese | +317.2% |
| Contains more CalciumCalcium | +263.6% |
| Contains more CopperCopper | +79.1% |
| Contains less SodiumSodium | -99.3% |
| Contains more SeleniumSelenium | +80% |
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.
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B3Vitamin B3 | +998% |
| Contains more Vitamin B6Vitamin B6 | +14.7% |
| Contains more FolateFolate | +55.6% |
| Contains more CholineCholine | +103.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +172.7% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.14 g
Fats:
0.57 g
Carbs:
4.93 g
Water:
71.15 g
Other:
15.21 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more ProteinProtein | +253.9% |
| Contains more FatsFats | +470% |
| Contains more CarbsCarbs | +282.2% |
| Contains more OtherOther | +1167.5% |
| Contains more WaterWater | +33.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.073 g
Monounsaturated fat:
Mono. Fat
0.088 g
Polyunsaturated fat:
Poly. Fat
0.263 g
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Mono. FatMonounsaturated fat | +1000% |
| Contains more Poly. FatPolyunsaturated fat | +651.4% |
| Contains less Sat. FatSaturated fat | -63% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Sodium | 5493mg | 41mg | 237% |
| Vitamin K | 0µg | 250µg | 208% |
| Vitamin C | 0mg | 43mg | 48% |
| Manganese | 1.018mg | 0.244mg | 34% |
| Vitamin A | 0µg | 160µg | 18% |
| Iron | 1.45mg | 0.2mg | 16% |
| Phosphorus | 166mg | 60mg | 15% |
| Magnesium | 74mg | 21mg | 13% |
| Protein | 8.14g | 2.3g | 12% |
| Vitamin B3 | 2.196mg | 0.2mg | 12% |
| Calcium | 33mg | 120mg | 9% |
| Zinc | 0.87mg | 0.11mg | 7% |
| Vitamin E | 0mg | 1mg | 7% |
| Vitamin B1 | 0.033mg | 0.09mg | 5% |
| Copper | 0.043mg | 0.077mg | 4% |
| Potassium | 435mg | 330mg | 3% |
| Vitamin B2 | 0.165mg | 0.12mg | 3% |
| Choline | 18.3mg | 9mg | 2% |
| Polyunsaturated fat | 0.263g | 0.035g | 2% |
| Calories | 53kcal | 11kcal | 2% |
| Selenium | 0.5µg | 0.9µg | 1% |
| Carbs | 4.93g | 1.29g | 1% |
| Fiber | 0.8g | 0.5g | 1% |
| Folate | 14µg | 9µg | 1% |
| Fats | 0.57g | 0.1g | 1% |
| Vitamin B6 | 0.148mg | 0.129mg | 1% |
| Net carbs | 4.13g | 0.79g | N/A |
| Sugar | 0.4g | 0.2g | N/A |
| Vitamin B5 | 0.297mg | 0.31mg | 0% |
| Saturated fat | 0.073g | 0.027g | 0% |
| Monounsaturated fat | 0.088g | 0.008g | 0% |
| Tryptophan | 0.096mg | 0.03mg | 0% |
| Threonine | 0.271mg | 0.133mg | 0% |
| Isoleucine | 0.318mg | 0.093mg | 0% |
| Leucine | 0.537mg | 0.166mg | 0% |
| Lysine | 0.381mg | 0.134mg | 0% |
| Methionine | 0.097mg | 0.02mg | 0% |
| Phenylalanine | 0.353mg | 0.114mg | 0% |
| Valine | 0.332mg | 0.137mg | 0% |
| Histidine | 0.174mg | 0.04mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
74%
Minerals Daily Need Coverage Score
112%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Watercress contains less Sodium (difference - 5452mg)
Which food is lower in Saturated fat?
Watercress is lower in Saturated fat (difference - 0.046g)
Which food is cheaper?
Watercress is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.