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  6. Soy sauce vs. Whey

Soy sauce vs. Whey — In-Depth Nutrition Comparison

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What are the differences between soy sauce and whey?

  • Soy sauce is higher in manganese, iron, phosphorus, magnesium, vitamin B3, vitamin B6, potassium, and zinc, yet whey is higher in vitamin B12.
  • Soy sauce's daily need coverage for sodium is 236% more.
  • Soy sauce has 1018 times more manganese than whey. While soy sauce has 1.018mg of manganese, whey has only 0.001mg.
  • The amount of sodium in whey is lower.
  • The glycemic index of soy sauce is lower.

We used Soy sauce made from soy and wheat (shoyu) and Whey, sweet, fluid types in this article.

Infographic

Soy sauce vs Whey 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%
Whey
Whey
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +170.2%
Contains more IronIron +2316.7%
Contains more CopperCopper +975%
Contains more ZincZinc +569.2%
Contains more PhosphorusPhosphorus +260.9%
Contains more ManganeseManganese +101700%
Contains more CalciumCalcium +42.4%
Contains less SodiumSodium -99%
Contains more SeleniumSelenium +280%

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%
Whey
Whey
4
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin B3Vitamin B3 +2867.6%
Contains more Vitamin B6Vitamin B6 +377.4%
Contains more FolateFolate +1300%
Contains more CholineCholine +14.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +29%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.036mg
~equal in Vitamin B2 ~0.158mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Soy sauce Whey DV% diff.
Sodium 5493mg 54mg 236%
Manganese 1.018mg 0.001mg 44%
Iron 1.45mg 0.06mg 17%
Phosphorus 166mg 46mg 17%
Magnesium 74mg 8mg 16%
Protein 8.14g 0.85g 15%
Vitamin B3 2.196mg 0.074mg 13%
Vitamin B12 0µg 0.28µg 12%
Vitamin B6 0.148mg 0.031mg 9%
Potassium 435mg 161mg 8%
Zinc 0.87mg 0.13mg 7%
Copper 0.043mg 0.004mg 4%
Folate 14µg 1µg 3%
Selenium 0.5µg 1.9µg 3%
Fiber 0.8g 0g 3%
Vitamin B5 0.297mg 0.383mg 2%
Polyunsaturated fat 0.263g 0.011g 2%
Saturated fat 0.073g 0.23g 1%
Calcium 33mg 47mg 1%
Vitamin B2 0.165mg 0.158mg 1%
Cholesterol 0mg 2mg 1%
Calories 53kcal 27kcal 1%
Fats 0.57g 0.36g 0%
Vitamin C 0mg 0.1mg 0%
Carbs 4.93g 5.14g 0%
Net carbs 4.13g 5.14g N/A
Sugar 0.4g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin B1 0.033mg 0.036mg 0%
Choline 18.3mg 16mg 0%
Monounsaturated fat 0.088g 0.1g 0%
Tryptophan 0.096mg 0.013mg 0%
Threonine 0.271mg 0.054mg 0%
Isoleucine 0.318mg 0.047mg 0%
Leucine 0.537mg 0.078mg 0%
Lysine 0.381mg 0.068mg 0%
Methionine 0.097mg 0.016mg 0%
Phenylalanine 0.353mg 0.027mg 0%
Valine 0.332mg 0.046mg 0%
Histidine 0.174mg 0.016mg 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
Whey
Whey
2
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +857.6%
Contains more FatsFats +58.3%
Contains more OtherOther +2769.8%
Contains more WaterWater +30.9%
~equal in Carbs ~5.14g

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Poly. FatPolyunsaturated fat +2290.9%
Contains more Mono. FatMonounsaturated fat +13.6%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.