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 for 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.
- Soy sauce has a lower glycemic index. The glycemic index of soy sauce is 15, while the glycemic index of soy milk is 37.
These are the specific foods used in this comparison Soymilk, original and vanilla, unfortified and Soy sauce made from soy and wheat (shoyu).
Infographic
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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 CopperCopper | +197.7% |
| Contains less SodiumSodium | -99.1% |
| Contains more SeleniumSelenium | +860% |
| Contains more MagnesiumMagnesium | +196% |
| Contains more CalciumCalcium | +32% |
| Contains more PotassiumPotassium | +268.6% |
| Contains more IronIron | +126.6% |
| Contains more ZincZinc | +625% |
| Contains more PhosphorusPhosphorus | +219.2% |
| Contains more ManganeseManganese | +356.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +81.8% |
| Contains more Vitamin B5Vitamin B5 | +25.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +28.6% |
| Contains more CholineCholine | +29% |
| Contains more Vitamin B2Vitamin B2 | +139.1% |
| Contains more Vitamin B3Vitamin B3 | +328.1% |
| Contains more Vitamin B6Vitamin B6 | +92.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +207% |
| Contains more CarbsCarbs | +27.4% |
| Contains more WaterWater | +23.8% |
| Contains more ProteinProtein | +148.9% |
| Contains more OtherOther | +2240% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +355.7% |
| Contains more Poly. FatPolyunsaturated fat | +265.4% |
| Contains less Sat. FatSaturated fat | -64.4% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 51mg | 5493mg | 237% |
| Manganese | 0.223mg | 1.018mg | 35% |
| Phosphorus | 52mg | 166mg | 16% |
| Magnesium | 25mg | 74mg | 12% |
| Vitamin B3 | 0.513mg | 2.196mg | 11% |
| Protein | 3.27g | 8.14g | 10% |
| Iron | 0.64mg | 1.45mg | 10% |
| Copper | 0.128mg | 0.043mg | 9% |
| Potassium | 118mg | 435mg | 9% |
| Selenium | 4.8µg | 0.5µg | 8% |
| Vitamin B2 | 0.069mg | 0.165mg | 7% |
| Zinc | 0.12mg | 0.87mg | 7% |
| Vitamin B6 | 0.077mg | 0.148mg | 5% |
| Polyunsaturated fat | 0.961g | 0.263g | 5% |
| Vitamin K | 3µg | 0µg | 3% |
| Vitamin B1 | 0.06mg | 0.033mg | 2% |
| Fats | 1.75g | 0.57g | 2% |
| Vitamin B5 | 0.373mg | 0.297mg | 2% |
| Choline | 23.6mg | 18.3mg | 1% |
| Fiber | 0.6g | 0.8g | 1% |
| Saturated fat | 0.205g | 0.073g | 1% |
| Vitamin E | 0.11mg | 0mg | 1% |
| Calcium | 25mg | 33mg | 1% |
| Monounsaturated fat | 0.401g | 0.088g | 1% |
| Folate | 18µg | 14µg | 1% |
| Calories | 54kcal | 53kcal | 0% |
| Carbs | 6.28g | 4.93g | 0% |
| Net carbs | 5.68g | 4.13g | N/A |
| Sugar | 3.99g | 0.4g | N/A |
| Tryptophan | 0.038mg | 0.096mg | 0% |
| Threonine | 0.108mg | 0.271mg | 0% |
| Isoleucine | 0.114mg | 0.318mg | 0% |
| Leucine | 0.186mg | 0.537mg | 0% |
| Lysine | 0.131mg | 0.381mg | 0% |
| Methionine | 0.027mg | 0.097mg | 0% |
| Phenylalanine | 0.113mg | 0.353mg | 0% |
| Valine | 0.117mg | 0.332mg | 0% |
| Histidine | 0.061mg | 0.174mg | 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
9%
12%
Minerals Daily Need Coverage Score
19%
112%
Comparison summary
Which food is lower in Sugar?
Soy sauce is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated fat?
Soy sauce is lower in Saturated fat (difference - 0.132g)
Which food is lower in glycemic index?
Soy sauce is lower in glycemic index (difference - 22)
Which food is richer in minerals?
Soy sauce is relatively richer in minerals
Which food contains less Sodium?
Soy milk contains less Sodium (difference - 5442mg)
Which food is cheaper?
Soy milk is cheaper (difference - $1.6)
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.