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Soy milk vs Soy sauce - In-Depth Nutrition Comparison

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Summary of differences between Soy milk and Soy sauce

  • Soy milk has more Copper, and Selenium, while Soy sauce has more Manganese, Phosphorus, Magnesium, Vitamin B3, Iron, Potassium, and Vitamin B2.
  • Soy sauce covers your daily need of Sodium 237% more than Soy milk.
  • Soy milk contains 10 times more Selenium than Soy sauce. While Soy milk contains 4.8µg of Selenium, Soy sauce contains only 0.5µg.
  • The amount of Sodium in Soy milk is lower.

These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Soy sauce made from soy and wheat (shoyu).

Infographic

Soy milk vs Soy sauce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Soy milk
Soy milk
2
:
6
Soy sauce
Soy sauce
Contains less Sodium -99.1%
Contains more Copper +197.7%
Contains more Calcium +32%
Contains more Iron +126.6%
Contains more Magnesium +196%
Contains more Phosphorus +219.2%
Contains more Potassium +268.6%
Contains more Zinc +625%
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 24% 18% 23% 11% 7% 4% 43%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 55% 53% 72% 39% 717% 24% 15%
Contains less Sodium -99.1%
Contains more Copper +197.7%
Contains more Calcium +32%
Contains more Iron +126.6%
Contains more Magnesium +196%
Contains more Phosphorus +219.2%
Contains more Potassium +268.6%
Contains more Zinc +625%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Soy milk
Soy milk
6
:
3
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B5 +25.6%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B3 +328.1%
Contains more Vitamin B6 +92.2%
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B5 +25.6%
Contains more Folate +28.6%
Contains more Vitamin K +∞%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B3 +328.1%
Contains more Vitamin B6 +92.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Soy sauce
Soy sauce
Contains more Fats +207%
Contains more Carbs +27.4%
Contains more Water +23.8%
Contains more Protein +148.9%
Contains more Other +2240%
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Fats +207%
Contains more Carbs +27.4%
Contains more Water +23.8%
Contains more Protein +148.9%
Contains more Other +2240%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +355.7%
Contains more Polyunsaturated fat +265.4%
Contains less Saturated Fat -64.4%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +355.7%
Contains more Polyunsaturated fat +265.4%
Contains less Saturated Fat -64.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soy milk Soy sauce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Soy milk Soy sauce Opinion
Net carbs 5.68g 4.13g Soy milk
Protein 3.27g 8.14g Soy sauce
Fats 1.75g 0.57g Soy milk
Carbs 6.28g 4.93g Soy milk
Calories 54kcal 53kcal Soy milk
Sugar 3.99g 0.4g Soy sauce
Fiber 0.6g 0.8g Soy sauce
Calcium 25mg 33mg Soy sauce
Iron 0.64mg 1.45mg Soy sauce
Magnesium 25mg 74mg Soy sauce
Phosphorus 52mg 166mg Soy sauce
Potassium 118mg 435mg Soy sauce
Sodium 51mg 5493mg Soy milk
Zinc 0.12mg 0.87mg Soy sauce
Copper 0.128mg 0.043mg Soy milk
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 0mg Soy milk
Vitamin B1 0.06mg 0.033mg Soy milk
Vitamin B2 0.069mg 0.165mg Soy sauce
Vitamin B3 0.513mg 2.196mg Soy sauce
Vitamin B5 0.373mg 0.297mg Soy milk
Vitamin B6 0.077mg 0.148mg Soy sauce
Folate 18µg 14µg Soy milk
Vitamin K 3µg 0µg Soy milk
Tryptophan 0.038mg 0.096mg Soy sauce
Threonine 0.108mg 0.271mg Soy sauce
Isoleucine 0.114mg 0.318mg Soy sauce
Leucine 0.186mg 0.537mg Soy sauce
Lysine 0.131mg 0.381mg Soy sauce
Methionine 0.027mg 0.097mg Soy sauce
Phenylalanine 0.113mg 0.353mg Soy sauce
Valine 0.117mg 0.332mg Soy sauce
Histidine 0.061mg 0.174mg Soy sauce
Saturated Fat 0.205g 0.073g Soy sauce
Monounsaturated Fat 0.401g 0.088g Soy milk
Polyunsaturated fat 0.961g 0.263g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Soy sauce
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
9%
Soy milk
12%
Soy sauce
Minerals Daily Need Coverage Score
17%
Soy milk
123%
Soy sauce

Comparison summary

Which food is lower in Sugar?
Soy sauce
Soy sauce is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 0.132g)
Which food is lower in glycemic index?
Soy sauce
Soy sauce is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Soy sauce
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Soy milk
Soy milk contains less Sodium (difference - 5442mg)
Which food is cheaper?
Soy milk
Soy milk is cheaper (difference - $1.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/nutrients
  2. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.