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  6. Soy milk vs. Soy sauce

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" 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 18% 7.5% 10% 24% 43% 3.3% 22% 6.7% 29% 26%
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%
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.
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% 0.18% 2.2% 0% 15% 16% 9.6% 22% 18% 0% 7.5% 14% 13%
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%
Contains more Vitamin AVitamin A +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 g
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 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
13% 26% 61%
Saturated Fat: Sat. Fat 0.205 g
Monounsaturated Fat: Mono. Fat 0.401 g
Polyunsaturated fat: Poly. Fat 0.961 g
17% 21% 62%
Saturated Fat: Sat. Fat 0.073 g
Monounsaturated Fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.263 g
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.
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
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soy milk Soy sauce Opinion
Calories 54kcal 53kcal Soy milk
Protein 3.27g 8.14g Soy sauce
Fats 1.75g 0.57g Soy milk
Net carbs 5.68g 4.13g Soy milk
Carbs 6.28g 4.93g Soy milk
Magnesium 25mg 74mg Soy sauce
Calcium 25mg 33mg Soy sauce
Potassium 118mg 435mg Soy sauce
Iron 0.64mg 1.45mg Soy sauce
Sugar 3.99g 0.4g Soy sauce
Fiber 0.6g 0.8g Soy sauce
Copper 0.128mg 0.043mg Soy milk
Zinc 0.12mg 0.87mg Soy sauce
Phosphorus 52mg 166mg Soy sauce
Sodium 51mg 5493mg Soy milk
Vitamin A 3IU 0IU Soy milk
Vitamin E 0.11mg 0mg Soy milk
Manganese 0.223mg 1.018mg Soy sauce
Selenium 4.8µg 0.5µg 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
Vitamin K 3µg 0µg Soy milk
Folate 18µg 14µg Soy milk
Choline 23.6mg 18.3mg Soy milk
Saturated Fat 0.205g 0.073g Soy sauce
Monounsaturated Fat 0.401g 0.088g Soy milk
Polyunsaturated fat 0.961g 0.263g 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk Soy sauce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Soy milk
12%
Soy sauce
Minerals Daily Need Coverage Score
19%
Soy milk
112%
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 is richer in vitamins?
Soy milk
Soy milk is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 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.