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  6. Soy sauce vs. Watercress

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.

Infographic

Soy sauce vs Watercress 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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.
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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Watercress 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%

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
2% 95%
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
17% 21% 62%
Saturated fat: Sat. Fat 0.073 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
39% 11% 50%
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%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.