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.
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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 | +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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -68.3% |
| Contains more Poly. FatPolyunsaturated fat | +2290.9% |
| Contains more Mono. FatMonounsaturated fat | +13.6% |
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 Sodium |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
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%
9%
Minerals Daily Need Coverage Score
112%
8%
Comparison summary
Which food contains less Sodium?
Whey contains less Sodium (difference - 5439mg)
Which food is lower in Cholesterol?
Soy sauce is lower in Cholesterol (difference - 2mg)
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 4.74g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.157g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 28)
Which food is cheaper?
Soy sauce is cheaper (difference - $0.2)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food is richer in vitamins?
?
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.