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

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
:
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B5 +25.6%
Contains more Vitamin K +∞%
Contains more Folate +28.6%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B3 +328.1%
Contains more Vitamin B6 +92.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 3% 0% 15% 16% 10% 23% 18% 0% 8% 14%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 9% 39% 42% 18% 35% 0% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +∞%
Contains more Vitamin B1 +81.8%
Contains more Vitamin B5 +25.6%
Contains more Vitamin K +∞%
Contains more Folate +28.6%
Contains more Vitamin B2 +139.1%
Contains more Vitamin B3 +328.1%
Contains more Vitamin B6 +92.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
9
Soy milk
12
Soy sauce
Mineral Summary Score
17
Soy milk
123
Soy sauce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
20%
Soy milk
49%
Soy sauce
Carbohydrates
6%
Soy milk
5%
Soy sauce
Fats
8%
Soy milk
3%
Soy sauce

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

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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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 - 47)
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.

All nutrients comparison - raw data values

Nutrient Soy milk Soy sauce Opinion
Calories 54 53 Soy milk
Protein 3.27 8.14 Soy sauce
Fats 1.75 0.57 Soy milk
Vitamin C 0 0
Carbs 6.28 4.93 Soy milk
Cholesterol 0 0
Vitamin D 0 0
Iron 0.64 1.45 Soy sauce
Calcium 25 33 Soy sauce
Potassium 118 435 Soy sauce
Magnesium 25 74 Soy sauce
Sugar 3.99 0.4 Soy sauce
Fiber 0.6 0.8 Soy sauce
Copper 0.128 0.043 Soy milk
Zinc 0.12 0.87 Soy sauce
Starch
Phosphorus 52 166 Soy sauce
Sodium 51 5493 Soy milk
Vitamin A 3 0 Soy milk
Vitamin E 0.11 0 Soy milk
Vitamin D 0 0
Vitamin B1 0.06 0.033 Soy milk
Vitamin B2 0.069 0.165 Soy sauce
Vitamin B3 0.513 2.196 Soy sauce
Vitamin B5 0.373 0.297 Soy milk
Vitamin B6 0.077 0.148 Soy sauce
Vitamin B12 0 0
Vitamin K 3 0 Soy milk
Folate 18 14 Soy milk
Trans Fat 0 0
Saturated Fat 0.205 0.073 Soy sauce
Monounsaturated Fat 0.401 0.088 Soy milk
Polyunsaturated fat 0.961 0.263 Soy milk
Tryptophan 0.038 0.096 Soy sauce
Threonine 0.108 0.271 Soy sauce
Isoleucine 0.114 0.318 Soy sauce
Leucine 0.186 0.537 Soy sauce
Lysine 0.131 0.381 Soy sauce
Methionine 0.027 0.097 Soy sauce
Phenylalanine 0.113 0.353 Soy sauce
Valine 0.117 0.332 Soy sauce
Histidine 0.061 0.174 Soy sauce
Fructose 0 Soy sauce

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.